Stand upright, arms hanging with the dumbbells in your hands (neutral grip), the backs of your hands pointing to the respective side (away from your body), bend/bend your arms alternately to bring the dumbbell to the opposite chest/shoulder (back of your hands pointing forwards). The movement is performed using only the arm without support from the upper body. Lower the dumbbell back to the starting position by stretching the arm before starting the exercise with the other arm.
Attention:
Keep a straight back, do not lean backwards/forwards (you may need to do the exercise with your back against a wall). perform the exercise with your back against a wall to maintain the position), keep your elbows slightly in front of your body, work without momentum.
Lighten:
Less weight.
Harden:
More weight.
