Adopt a deadlift position (torso forward, back straight, hips pushed back, leg almost straight). Lift your dumbbells sideways keeping the elbow angle the same throughout the movement.

Avoid curving the lower back, moving the torso forward, or sticking your head forward (protraction).

Repeat as prescribed.

Will help:

Advanced rotator cuff injuries

Thoracic mobility

Scapular control

Low back pain

Posterior chain stiffness