STARTING POSITION:
Select the appropriate weight of the dumbbell. Sit on a fitball with a dumbbell your right hand. You should use a neutral grip. Lift the dumbbell just above of you extending your arm. Contract your pelvic floor and core while keeping your chest up.
MOVEMENT:
Slowly lower the dumbbell just behind you bending your arm while you inhale. Return to the starting position in a strong movement while you exhale. Repeat the movement for the specified amount of repetitions and then switch sides and repeat with the other arm.
TIPS: While your are doing the exercise, move only the elbow joint, make sure you don't move any other part of your body.