Stand up straight with feet at shoulder-width apart, lean your torso forward by bending at your waist until your upper body is almost parallel to the floor, keep your back straight, hold one dumbbell in each hand with arms extended in front of you, keep your head up, palms facing your torso. That is your starting position
Keep your torso stationary and upper arm close to your torso during the whole process, raise the dumbbells together to the side of your chest until your upper arms are parallel to the floor, hold the position for two seconds as you squeeze your back
Then, slowly lower the dumbbells back to the starting position
Breathe out when raising and in when lowering
Tips:
Keep your torso stationary during the whole process, only your arms could move
Do not round your back to raise the dumbbells, otherwise it may hurt your back
Make sure that the force is performed with your back and not arms
Do not raise the dumbbell with your forearms, your forearms should do no other work except for holding the dumbbell
