Grab a hold of the dumbbell and place it in front of you. It's OK for it to make contact with your leg. With your other hand you may want to brace yourself by placing your hand on your hip or stomach. Get your back straight and ready yourself for the initial lift. This is your starting position.
Raise the dumbbell vertically until it reaches your chest level. Then, hold at the top for a fraction of a second before you release it back down to the starting position. Finally, repeat the entire movement for the desired or prescribed number of repetitions and when your finished do the same with the other side.
DO
DON'T
Perform this exercise in a smooth and fluid motion
Keep your opposite hand on your hip or stomach
Don't lower the dumbbell down too fast as this may result in injury; always be in control of the weight
SPECIAL NOTES & LEVEL of DIFFICULTY VARIATIONS
To increase the level of difficulty, slow down the movement or use a heavier dumbbell.
