Stand with your feet hip-width apart, dumbbells in hand. Bend your knees slightly and lean forward with your upper body at about a 45-degree angle.
Bend your elbows behind you so that they are in line with your back.
Extend your right arm straight out in front of you and while simultaneously extending your left arm straight behind you. Rotate your right wrist so your front palm is facing down. Rotate your back wrist so your palm facing upward.
Slowly return to starting position and repeat the movement on the opposite side. Once you've done each side once, you've completed one repetition.