Grab a pair of dumbbells and stand up straight. Position them so that you are holding them to be horizontal to the floor with an overhand grip.
To get into starting position: Set your feet at shoulder width apart. Stand up straight gripping the dumbbells with your hands positioned a little wider than shoulder width apart in front of you. Your palms should be facing you.
Begin by lifting the dumbbells up in a straight path to chest height while flexing the elbows outwards. Maintain a straight back and keep your face forward.
After a quick pause, lower the dumbbells back to the start slowly in reverse motion, bringing the elbows back in.
Repeat for desired reps.
Keep slow, controlled movements.
Squeeze the traps at the top of the rep.
Keep elbows higher than the forearms bringing the dumbbells up.
Moving your body back or forth by leaning during the exercise will lessen the effect of the movement. Remain stable.