Video Demo
- Place your right knee and right hand on a flat bench for support.
- Your left foot stays planted firmly on the floor.
- Hold a dumbbell in your left hand with a neutral grip (palm facing in), arm extended straight down.
- Keep your back flat and torso parallel to the ground.
- Maintain a neutral spine (avoid rounding or arching your back).
- Engage your core for stability.
- Pull the dumbbell toward your lower ribcage or hip, not your shoulder.
- Lead with your elbow, keeping it close to your torso.
- Squeeze your shoulder blade (scapula) at the top of the movement.
- At the top of the movement, pause briefly and contract your lat and mid-back muscles.
- Lower the dumbbell under control until your arm is fully extended again.
- Don't let your shoulder dip; keep your upper body stable.
- Repeat
Perform all reps on one side, then switch to the other arm.