old the dumbbells at your sides with the thumbs facing forwards and palms inwards.
Concentric contraction: Breathe out. Lift the dumbbells in a controlled manner and pause with the arms out to the sides. (Tilt the thumbs downwards like pouring a kettle)
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.