Grab a pair of dumbbells and hold them in front of you with your arms completely straight. The dumbbells will be making slight contact with your legs. Keep your back straight and get ready for the initial lift. This is your starting position.
Raise the dumbbells vertically all the way up until they are at your lower chest line. Then, lower them back down to the starting position and repeat the entire movement for the desired or prescribed number of repetitions.
Perform this exercise in a smooth and fluid motion
Don't drop the dumbbells down too fast as this may result in injury; always be in control of the weight
SPECIAL NOTES & LEVEL of DIFFICULTY VARIATIONS
To increase the level of difficulty, slow down the movement or use heavier dumbbells.
This exercise is a good exercise to use when your back workout gets old and in need of change. This movement will not build slabs of muscle onto your back, it's more for creating nice "details" on your back which will give you muscle separation and thus make your back look great.
The execution of this movement is relevant and proper pace is also required to get the most out of this exercise. You don't need to select super heavy dummbells because this movement is a finnesse movement. Thus, select dumbbells that are challenging enough but still allow you to perform this movement at a slower pace with great accuracy.