To perform the exercise, grab some moderately light dumbbells that you don't struggle to lift. Hold them next to your sides, with a slight bend at your elbow. Stand with your feet shoulder-width apart and squeeze your core, bending your elbows.
Raise your arms straight out to your sides, maintaining your elbow position, until they reach shoulder height. Your body should look like the letter t, or a cross.
Pause at the top for a beat, then lower the weights at a controlled pace back to the starting position.