Stand up straight holding a weight in your arm to be exercised.
Bend your elbow to 90 degrees and lift your arm away from your side until it is horizontal.
Keeping your gaze ahead, lengthen your neck and draw your shoulder blades gently back a little.
Keeping your upper arm in this position, rotate your forearm up.
Control the movement against the pull of the weight 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.