Using a Barbell

Placing the hands shoulder width apart on the barbell 

While keeping the elbows tight to the body slowly lift the barbell mid-way to your chest or wrist passing the elbow 

For as much tension as possible as you are coming upward rip the barbell while rotating your pinkies up and outward

As you are moving upward move keep your elbows behind your torso and slowly back down

Repeat after finishing at the starting position