Holding a set of dumbbells in each hand, stand with your knees slightly bent, squeezing your glutes for stability.
Bend your arms at a 90-degree angle, draw your elbows back toward your shoulder blades, and rotate the weights out to the side until you feel resistance, as shown.
Squeeze your elbows an inch closer toward each other, then release the contraction slightly. Do 10 slow reps followed by 20 faster reps to complete one full set.