Stand up straight holding a weight in each hand.
Bend your elbows to 90 degrees and lift your arms away from your sides until they are at approximately 45 degrees.
Keeping your gaze ahead, lengthen your neck and draw your shoulder blades gently back a little.
This is the halfway point between being by your side, and being horizontal.
Keeping your upper arms in this position, rotate your forearms up and out.
Control the movement against the pull of the weights as you return your forearm to the starting position, and then repeat.
Picture your arm pivoting around your elbow.
Ensure your posture and gaze remain the same throughout.