1st step: First, find something flat, stable, and low enough so that you can stably and safely rest your hand on or grip while your body can be nearly parallel, level, with the floor or ground such as a four legged chair that you can support yourself while doing this exercise without a bench. Once you found something stable and safe to support your weight on, place the dumbbells near it so that they will be close enough to pick up once you start the exercise; then stand in front of and far enough away from the chair or stable object so that when you place one of your hands on it, your upper body will be nearly level, parallel, with the floor or ground by making an approximate 90 degree bend at the hips. Keep both legs slightly bent the entire time.
2nd step: Once you are standing at this distance, your feet should be shoulder width apart and in-line with each other or one foot can be more closer to the stable object and the other by stepping one foot forward and one back so that it is closer to the chair or stable object while both feet are still shoulder width apart to help make yourself more stable, place your hand onto the chair or stable object to support your body weight and keep your balance while keeping your feet in the same position they are at. If you choose to put one foot further away, back away from, and one close to the stable object, the hand of the foot that is closer to the stable object is the hand that you should place on and brace yourself on the stable object, and then you will lift the dumbbell with the hand that is on the side of the foot that is furthest away from the stable object. Remember to keep your back as naturally straight as possible. It is up to you whether you want to keep both feet inline and shoulder width apart or one foot forward, close to the stable object, and one foot backward, away from the stable object, while still being shoulder width apart, but remember to do whichever one you feel is most stable and comfortable for you.
3rd step: Now, reach down and pick up the dumbbell with the hand that is free, that is not supporting your body. Your arm should be slightly bent and straight downward in-line with your shoulder, and the weight should be off of the ground. This is the starting position. This is the beginning of the repetition.
4th step: As you keep your back naturally straight and your face looking forward, while firmly holding the wait, breathe out as you lift your elbow towards and past your rib cage until the dumbbell touches or nearly touches the side of your rib cage with one end of the dumbbell close to your hip. Squeeze here for a moment. Even at this position your lower arm should still be nearly perpendicular, vertical, to the floor. This is the positive movement of the repetition. This is the middle of the repetition.
5th step: Now breathe in as you slowly extend your arm to lower the dumbbell so that the weight moves in a downward motion back to the starting position. The dumbbell can come close to the floor when you lower it back down to the starting position, but remember not to let the dumbbell touch the floor. This is the negative movement of the repetition. This is the end of the repetition.
Repeat steps 3 through 5 until you have finished doing all the required repetitions for this exercise for the day.
6th step: In order to do the other side of your back, you will have to stand back up at the same distance you were at from the chair or stable object with your feet shoulder width apart and in-line with each other or with one of your more forward and closer to the stable object than other, while keeping both feet shoulder width apart, and then lower yourself back down and support your weight on the chair or stable object with your other hand to lift the weight with the other side of your back and arm. If you choose to put one foot further away, back away from, and one close to the stable object, the hand of the foot that is closer to the stable object is the hand that you should place on and brace yourself on the stable object, and then you will lift the dumbbell with the hand that is on the side of the foot that is furthest away from the stable object. Remember to keep your back as naturally straight as possible and both knees bent no matter which of those two foot positions you choose.
7th step: Next, reach down and pick up the dumbbell with the hand that is not on the bench and hold it firmly. Your arm should be almost fully extended and in-line with your shoulder and the weight should be off of the floor. Your palm should be facing towards the bench or your body the entire time until you are finished doing the exercise for this arm and have set the weight back on the floor. This is the starting position. This is the beginning of the repetition.
8th step: As you keep your back naturally straight and your face looking forward, while firmly holding the weight, breathe out as you lift your elbow towards and past your rib cage until the dumbbell touches or nearly touches the side of your rib cage with one end of the dumbbell close to your hip. Squeeze here for a moment. Even at this position your lower arm should still be nearly perpendicular, vertical, to the floor. This is the positive movement of the repetition. This is the middle of the repetition.
9th step: Now breathe in as you slowly extend your arm to lower the dumbbell so that the weight moves in a downward motion back to the starting position. This is the end of the repetition. The dumbbell can come close to the floor when you lower it back down to the starting position, but remember not to let the dumbbell touch the floor until you have finished all the repetitions.
Repeat steps 7 through 9 until you have finished doing all the required repetitions for this exercise for the day.
10th step: Once you have finished the number of repetitions required for the other arm, you can lower the weight back down to the place where you picked it up from and then stand up.