Select the appropriate weight of the dumbbells. Grab the dumbbells at the sides of your shoulders as you keep the elbows bent and in line with your torso. Your hands should be slightly wider than shoulder-width apart. Press your head, upper back, and hips against the pads. Contract your pelvic floor and core while keeping your chest up.
Extend your arms to push the dumbbells straight up until your elbows are extended but not locked out. Use a pronated grip. Slowly lower the weight until your hands are just above your shoulders. Keep constant tension in the shoulders. Once the dumbbells are next to the shoulders, move them to place them together and change the grip from pronated to supinated. Return to the starting position and repeat the movement for the specified amount of repetitions.TIPS: The exercise key is quality over quantity. The trick is to perform the exercise using proper form.