1. Take initial position with your feet shoulder width apart, knee and thigh joints slightly bent, back straight and tight to help you relieve the load on the pelvic area. Your face and chin must be slightly lifted.
2. Take the dumbbells with above grip at an angle and with your arms stretched. Put them to the sides and a little to the front of the thighs. If they are put entirely to the sides, the shoulder ligaments will get overloaded during the movement.
3. Begin the concentric phase lifting the shoulders. Hold your arm stretched to direct the effect to the trapezius.

4. You must not bend and unfold the knee and thigh joints at the beginning of the lifting, this adding momentum to the movement.  
5. Lift the dumbbells by moving the trapezius to the ears. You must not bend the elbows while lifting.
6. Finish the concentric phase raising the shoulders to your ears and hold for 2 seconds before lowering the weights.
7. Begin the eccentric phase lowering slowly the weights. Concentrate on counteracting the gravity forces.
8. Finish the eccentric phase lowering the shoulders at the whole amplitude of the movement in the eccentric phase. Here you have to counteract gravity all the time. If it takes control over the movement, the dumbbells will be lowered faster than they should and the shoulder joints will get overloaded.
Important:
1. Hold your hands stretched all the time and concentrate on that your elbows do not bend during lifting.
2. Do not bend knee and thigh joints which might lead to their unfolding at the beginning of the concentric phase due to the desire to use momentum.
3. Do not look down. Hold your head up and lift your shoulders to the level of ears.
4. Counteract the gravity forces and do not let the weights pass through the eccentric phase too fast. Move them slowly and hold at the end of the lowering in order to avoid letting your shoulders down at the end of the movement.