Lie on the bench with knees bent, hold one dumbbell with your two hands on your chest. That is your starting position
Contract your abdominal to curl your shoulders toward your pelvis until your shoulders blade don’t touch the bench, hold the position for two seconds to squeeze your abdominal
Then, slowly lower your shoulders back on the bench to the starting position
Breathe out when raising and in when lowering
Tips:
Don’t raise up until your buttock don’t touch the bench like sit-up, it would produce high pressure on your lumbar load, especially with dumbbell
