Using a comfortable set of Dumbbells

While keeping a neutral spine, slightly bend the knee and hip with most of your weight on the heels of your feet 

Slowly lift the dumbbells in front of you away from the body to shoulder level 

As you are coming upward, angle your thumbs downward to feel more of a contraction slightly pause for 2 seconds at the top

As you hit shoulder level gradually come down slowly and repeat.