Stand tall with a neutral spine and your feet shoulder width apart. Grip a weight plate securely in your hands with your arms extended by your hips. This is your start position. Brace your core, keep a neutral spine and look straight ahead as you extend your arms directly out in front of you, exhaling as you do so. Continue until the plate and your are arms are level with your shoulders. Pause, then slowly lower the weight back to the start position, inhaling as you do so. Repeat for the required number of reps (or time).