Pull the weights in close to your torso and bend at your elbow — this should form a 90-degree angle with your upper arm and forearm.
Extend your arms behind you, pause for a moment, then return to the starting position.
"The key to this move is really engageing the back of your arms (triceps). To do this, try to ensure the elbow only moves. Keep your neck, back, and core in one straight line," Gomih said.