Take hold of suitable weight dumbbells and position yourself on either a flat bench or a bench that offers back support if you feel more comfortable. Keep your core tight and place your feet flat on the floor. Place the dumbbells upright onto the thigh muscle just above your knee cap.
One at a time, use the thighs to clean the dumbbells up to shoulder height. (This practice is imperative to get right with lighter weights to allow you to lift heavier weights once you get stronger). This is the starting position.
From the starting position with palms facing forward, extend the arms upward until the dumbbells touch (or get close to), over 1-2 seconds as you breathe out. Do not lock out with the elbows so tension remains on the shoulders.
Lower the dumbbells over 1-2 seconds as you breathe in, back to the starting position with palms facing forward.