Step by step instructions
Stand with your feet hip-width apart, knees slight bent, and hold a bar or two light dumbbells against your butt, arms shoulder-width apart and palms facing away from you. Lift the bar a foot away from your body.
Keeping your upper arms still, bend your elbows, bring the bar toward your butt. Straighten your arms to return to starting position. To help prevent your elbows from flailing outward, imagine you're squeezing a basketball between them.