The dumbbells should be held at your sides with the thumbs facing inwards.
Concentric contraction: Breathe out. Lift the dumbbells in a controlled manner and pause with the arms straight out in front
Eccentric contraction: Breathe in. Lower the dumbbells slowly in a controlled manner (2-4 seconds). Repeat until the desired number of repetitions are completed. Keep the back straight and bend the knees when placing-the dumbbells on the floor.