Like with one knee over a bench doing arm raises doesn't do it....especially for walmart weights.

When you are good with lower back, I found kneeling over as far as you can bend but on your feet, and then lift each weight up toward your back finally got it. Elbows crooked, grip strong, and you wide swing up.

I think there is greater risk for injury if you do it this way....idk. But if you're on the budget, it's niiiice.