Choose an appropriate dumbbell weight depending on your training type. Sit on the bench and reach down and grab the dumbbells using an overhand grip. Arms are hanging down along the body at thigh level, with your palms towards the body and your elbows lightly bent.
From the starting position raise your arms upwards to the level of your ears while not changing the wrist rotation or bend of your elbows. Return back to the starting position the same way.Inhale from the starting position and exhale as you are raising your arms.
Choose the appropriate weight matching your fitness level and training type. Start with lighter weight to master the technique well. Focus on membrane breathing or so-called abdominal breathing. Keep your elbows slightly flexed throughout the exercise. Watch your torso, keeping it firm and not bending at the waist. Return to the starting position with a slow, controlled motion rather than quickly relaxing the tension in your muscles. If possible, exercise in front of a mirror and avoid involving the trapezius muscles.
It is better to do this exercise using lighter weight. Lift the barbell slowly, do not swing them. Seek to direct your little fingers upwards because in that position of your palms will allow you exercise in a more efficient way.