Using a Dumbbell leaning on a bench

With a comfortable working weight 

Sitting on your heels or toes comfortably, keeping a tight core and neutral spine  

Bending your hips at a 90-degree angle, holding dumbbell with a hammer grip

Keeping the Dumbbell slightly farther than shoulder width apart

Safely pull the dumbbell toward the bottom of the chest/underpit while keeping your time under tension

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

Once completing a repetition repeat process