Using Two Dumbbells

With a comfortable working weight 

Sitting on your heels while keeping a tight core and neutral spine 

While bending the hips at a 90-degree angle, grab the dumbbells slightly farther than shoulder width apart

Safely pull the dumbbells toward the armpit while keeping your time under tension

As you complete your full range of motion slowly bring the weight back down to its starting position

Once completing your repetition repeat process