1. Keep legs wider than shoulder-width apart with toes facing out (at a comfortable angle, preferably 45 degrees).
2. Hold a 3-8 lb. dumbbell in each hand. Place arms in front of you, between legs, with palms facing the body.
3. Keep arms straight as you bend knees and lower legs until thighs are parallel to the floor (a plié squat). Remember to keep the back straight and core contracted. Knees should not go past toes.
4. Push up through the heels as you stand and bring both arms into an upright row (elbows bent, dumbbells at chest level), creating a 90-degree angle.
5. Rotate arms so hands are pointing upward. Maintain the 90-degree angle at the elbow.
6. Rotate arms back down so that the dumbbells face the ground and arms are straight between the legs to complete a rep.
7. Repeat cycle for 15-20 reps.

Source: David Kirsch