· Place your right foot on the floor, rest your left knee and hand on a flat bench. · Lean forward so your body’s weight is supported by your left arm and knee. · Keeping your back flat, reach down and pick up the dumbbell with your right hand. · Raise your right arm as close to your chest as possible; while bending and bringing your elbow back as far as you can. · Pause at the top for a moment and then lower the dumbbell in a controlled manner to the starting position. · Switch arms by doing the opposite positioning. · Repeat.