Set-up: Grasp two dumbbells and bend over from the hips, keeping your back neutral and core braced.
Movement: Start with upper arms at your sides and your elbows bent to 90 degrees. Lift your upper arms up from your sides until they are parallel to the floor. Pause for a second, now, keeping your upper arms stable, raise your forearms upwards. Pause again. Now press both arms above your head together. Pause and then return to the start position with the same series of steps in reverse order.
Emphasis: Focus on your shoulder blades throughout the movement. Keep them stable and do not use momentum or swing at any point.