STARTING POSITION:
Select the appropriate weight of the dumbbells. Stand up straight with a dumbbell in each hand on either side of your hips. You should use a neutral grip. Contract your pelvic floor and core while keeping your chest up.
MOVEMENT:
Contracting your biceps, fully bend your elbows supinating your hands while you exhale. Prone your hands and then return to the starting position in a smooth movement while you inhale.
TIPS: While your are doing the exercise, move only the elbow joint, make sure you don't move any other part of your body.