Dumbbell Upright Rows

Stand with your feet shoulder width apart and, with your palms facing your body, hold two dumbbells in front of your upper thighs.

With your elbows above the level of your hands throughout the movement, lift the dumbbells along your body until your elbows reach shoulder height.
 
Keep your torso still throughout the movement and pull your shoulders back at the top of the movement.

The entire motion should be done in a smooth, controlled manner that lasts about 3 seconds, with the downward movement no faster than the upward.