Select the appropriate weight of the dumbbells. Stand straight with a dumbbell in each hand on either side of your hips. You should use a prone grip. Contract your pelvic floor and core while keeping your chest up.
Lift the right dumbbell just above your head while you exhale. Make sure you don't bend your elbow. Return to the starting position in a smooth movement while you inhale. Repeat the movement for the specified amount of repetitions, then switch sides and repeat the exercise.TIPS: While your are doing the exercise, move only the arms, make sure you don't move any other part of your body. The exercise key is quality over quantity. The trick is to perform the exercise using proper form.