Select the appropriate dumbbell weight matching your fitness level. Stand with a straight torso and feet shoulder-width apart. Grab the dumbbells so that the back of your palm is facing forward, i.e. palms are facing your quads. Arms are slightly bent at the elbows.
Start lifting the dumbbells to the front until you reach eye level (arm extension) without changing your wrist rotation or elbow flexion. Go back to the starting position in the same way. Alternate arms and repeat as many times as required. Always breathe in as you start the exercise and breathe out as you go up.
Select the appropriate weight matching your condition and type of training. Start with an appropriate weight to master the technique well. Focus on abdominal breathing. Keep your elbow slightly bent all the way through. Maintain the correct stance without bending backwards and straining your lower back. Avoid fast and uncontrolled motion as you are coming back to the starting position as a result of relaxation of the muscle contraction. Watch yourself in the mirror and make sure to eliminate using the trapezius muscles.
Choose the number of repetitions to match your training type. Repeat the exercise with a frequency matching your breathing cycle and make sure to maintain the correct technique. Eliminate bending backwards by reducing the weight or by leaning against a wall.