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