Select the appropriate dumbbell weight matching your type of training. Stand with your torso upright and feet shoulder-width apart. Hold a dumbbell in each hand with your palms turned in to face your torso. Keep your elbows slightly bent.
Lift the weights out to your sides all the way to the level of your ears (arm extended sideways) without changing the rotation of your wrists and elbow flexion. Go back to the starting position in the same way. Breathe in as your go up and breathe out as you go down.
Select the appropriate weight matching your condition and type of training. Start with lighter weight to master the technique well. Focus on abdominal breathing! Keep your elbows slightly bent throughout the motion. Make sure you keep your torso straight and avoid 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.