STARTING POSITION:
Select the appropriate weight of the dumbbell. Sit down on a bench with back support and lift the dumbbell with both hands just above of you extending your arms. Place your back against the pad of the bench. The dumbbell should be resting on the palm of your hands and them should be facing the roof. Contract your pelvic floor and core while keeping your chest up.
MOVEMENT:
Slowly lower the dumbbell just behind you bending your arms while you inhale. Return to the starting position in a strong movement while you exhale.
TIPS: While your are doing the exercise, move only the elbow joint, make sure you don't move any other part of your body.