I's Dumbbell Flip

While lying face down on a mat, grab 2 light dumbbells facing palms down straight overhead. While keeping a pinch in your shoulder blades lift the dumbbells and motion them back to your butt, flipping them to palms up as soon as you pass shoulder level. You modify by using just body weight if needed. You can do this exercise super slow, but remember to breathe more than once if performed super slow.

Work on keeping the dumbbells higher off the ground through out the movement to gain mobility.