STARTING POSITION:
Select the appropriate weight of the dumbbells. Kneel on the floor in front of a flat bench. Grab the dumbbells using a neutral grip at shoulder width apart and place your forearms on the bench. Let the hands hanging in front of your with the dumbbells.
MOVEMENT:
Fully lift the dumbbell as high as you can making sure you don't move any other part of your body. Return to the starting position in a smooth movement.
TIPS: The exercise key is quality over quantity. The trick is to perform the exercise using proper form.