Stand upright, unshrug your shoulders and hold a heavy object (such as a back pack or a bag of rice like your boy) in front of you by pushing your palms to it (Do not grab the weight. Push your palms to it to keep it in the air).
2. Move the weight forward by extending your elbows while keeping them close to your sides.
3. Squeeze your chest for a moment and bend your elbows back to the starting position.
Working muscle/muscles:
