1 - Stand tall with your feet about shoulder-width apart, holding a light dumbbell in each hand with your arms hanging in front of your thighs.
2 - Brace your core and pull the dumbbells upward into an upright-row position until your elbows are roughly shoulder height and bent about 90 degrees.
3 - Keeping your elbows lifted and stable, externally rotate your shoulders to bring the dumbbells upward until your forearms are nearly vertical.
4 - Press the dumbbells overhead in a controlled motion without arching your lower back.
5 - Lower the dumbbells back to the externally rotated position, then rotate them forward under control until your forearms point down again.
6 - Lower your elbows and return the dumbbells to the starting position.
7 - Repeat for the desired number of repetitions using a light, controlled load.
