STARTING POSITION:
Select the appropriate weight of the dumbbells. Stand up straight with a dumbbell in each hand on either side of your hips and bend your elbows slightly. You should use a neutral grip. Contract your pelvic floor and core while keeping your chest up. Bend your elbows around 90º and lift the dumbbells to your sides until your arms are parallel to the floor.
MOVEMENT:
Without moving any other part of the body, do an external rotation of your shoulders to lift the weights until the arms are perpendicular to the floor. Return to the starting position with a smooth movement while you inhale.
TIPS: While your are doing the exercise, move only the arms, make sure you don't move any other part of your body.