① Elbow at the Ribs

• · Elbow tucked to your side, bent to 90°
• · Rest the back of your other hand against the outside of this wrist

② Rotate Out Into Your Hand (hold)

• · Try to rotate the forearm outward, away from the belly
• · The other hand resists — the wrist barely moves
• · Elbow STAYS pinned to the ribs the whole time