Step by Step Guide
Begin standing while holding a dumbbell in each hand with a pronated grip (palms facing back). Have the feet hip distance apart and the arms straight.
Bend the elbows as you drag the dumbbells directly up to chest height and slightly out.
Then, perform external rotation as you keep the elbows where they are but raise the hands forward and then up in an arc motion.
Finally, press the dumbbells directly overhead as you straighten the arms.
Lower the dumbbells back down to your shoulders with control.
Then lower the dumbbells back down to your sides with straight arms.
Repeat for the desired repetitions.
A common mistake is going too quickly and using momentum in order to perform the upright row and press. Instead, keep this one slow and controlled so you can truly use those shoulder muscles mostly instead of momentum from your torso.