Select the appropriate weight of the dumbbell. Sit on the bench with backrest and place your feet flat on the floor. Lift the dumbbell just above of you extending your arm. Contract your pelvic floor and core while keeping your chest up. Press your head, upper back, and hips against the pads.
Slowly lower the dumbbell just behind you bending your arm while you inhale. Return to the starting position in a strong movement while you exhale. Repeat the movement for the specified amount of repetitions and then switch sides and repeat with the other arm.TIPS: While your are doing the exercise, move only the elbow joint, make sure you don't move any other part of your body.