Standing upright holding hand weights of your choice (5 lbs is a good amount to start with), bend forward to form a 90 degree angle with your body.

Make your upper arms parallel with the floor, bending at the elbow. Extend arms until straight and then return to the starting position. Be careful not to swing and use momentum to move during these movements. Instead, use only your muscle strength to complete slow, fluid movements.
Complete 3 sets of 15 reps (1 rep being from starting position back to starting position).