An isolation variation of the exercise for the arms.
Sit down on a Scott bench adjusting it to your height.
Take a dumbbell with a palms-up grip with your arms slightly wider than shoulder width apart.
Slightly bend your elbows.
As you exhale, lift the dumbbells up slowly without moving or swinging your body.
Do not pause at the top, return to the starting position as you inhale.
Don't forget about a warm up.
During the exercise the emphasis is on the ligaments, so increase the weight very slowly.
In the starting position do not straighten your arms completely.
You can also perform this exercise with each hand alternately in order to workout them equally.