Start standing with your feet shoulder-width apart holding a dumbbell in each hand with a neutral grip (your palms should be facing in toward your thighs).
Hinge (bend at the hips) forward from your hips so that your torso is at a 45-degree angle to the floor. Bend your knees slightly and extend your arms to hold the dumbbells directly below your chest. This is your starting position.
On an exhale, slowly raise the dumbbells forward and upward until your arms are in line with your ears and they resemble the shape of a "Y." You should feel a small squeeze between your shoulder blades. Inhale and lower your arms toward the starting position.
On an exhale and with a slight bend at the elbows, raise the dumbbell outward and upward until they're in line with your shoulders to resemble the shape of a "T". Be sure to draw your shoulder blades down and back. On an inhale, return your arms to the starting position.
On an exhale and with a slight bend in your elbows, raise the dumbbells upward with your palms facing your thighs. On an inhale, return your arms to the starting position. This counts as one rep.