Sit holding a dumbbell in one hand with your elbow supported on your thigh and bent to 90 degrees.
Your arm is internally rotated and the dumbbell close to your other knee.
Helping with your other hand, rotate your arm outwards and lift the weight up.
In a controlled manner, lower the hand to the starting position without assistance.
Note. Keep your spine aligned through the sitting bones to the top of your head.
Maintain the width of your chest and back.
