STARTING POSITION:
Lie flat on your back with your feet flat on the floor. Your knees should be at 90º Select the appropriate weight of the dumbbell. Grab the dumbbell with your right hand. Helped by your left hand, fully extend the arm so that it is perpendicular to the floor. Contract your pelvic floor and core.
MOVEMENT:
Start lowering the dumbbell only moving the forearm until the dumbbell almost touches your right ear. Return to the starting position in a smooth movement helped by your left hand. Repeat the movement for the specified amount of repetitions and then switch sides and repeat with the other arm.
TIPS: Maintain the elbow in when you perform the exercise. While your are doing the exercise, move only the elbows joint, make sure you don't move any other part of your body.
