stand with knees relaxed hip width apart. Grab hold of one weight with both hands. Put both hands above your head (keep tops of arms next to your ears), hands should be facing each other (pray position - obviously gribbing the weight inbetween) then bend your elbows slowly back and pull the weight behind your head. Don't lock your elbows. Raise slowly back up. Do 3 x 25 with a weight that you can manage but which the last few of each set are hard.
Or you can sit on a step with palms flat on step next to your bum. Move bum forward off the step (so it's hovering in mid-air) and bend elbows (which will move your bum up and down).
Think these are tricep dips so google that on Youtube to show you. Hope that helps xxx
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