Place one hand and the same side knee on a flat bench, so that your back is flat and about parallel to the floor.
Place your other foot next to the bench for support. With your free hand grab a dumbbell; keep your arm straight, palm facing toward you. Keep your shoulders down and back before starting.
Initiate the movement by bending your arm and pulling the weight to the side of your torso, keeping that shoulder down and your back flat and parallel to the floor.
Return to the starting position by letting the dumbbell down slowly until your arm is fully extended again.
Use the proper weight and do not jerk the weight up. Think about pulling the weight with your elbows to your torso.
Maintain good form and repeat.
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