Place a set of dumbbells on the floor in front of you and grab them with your palms facing toward you. Keep your back straight and head looking up into the horizon as you get ready for the initial lift. This is your starting position.
Lift the weight all the way up until your body is completely straight and vertical. Keep your back straight and butt tucked out on the way up. Your legs should be stiff at all times as well; don't bend your knees as you go up (or down). Once at the top, lower the dumbbells back down all the way until they are at the same level as your ankles.
Finally, repeat the entire movement for the desired or prescribed number of repetitions.
Perform this exercise in a smooth and fluid motion
Keep your back straight at all times; don't hunch over
Don't bend your legs; keep your legs stiff at all times
SPECIAL NOTES & LEVEL of DIFFICULTY VARIATIONS
To increase the level of difficulty, slow down the movement or use heavier dumbbells.