STARTING POSITION:
Sit on the bench with backrest and place your feet flat on the floor. Select the appropriate weight of the dumbbells. You should use a neutral grip. Retract your shoulder blade and bend your elbows around 90º.
MOVEMENT:
Without moving the elbows, lift the weights in front of you until the elbows point forward while you exhale. Return to the starting position with a smooth movement while you inhale.
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.