1 - Place a bench lengthwise in front of you and hold a dumbbell in one hand.
2 - Bend forward at the hips until your torso is almost parallel to the floor. Place your non-working hand and the leg on the bench to provide support.
3 - Hold the dumbbell with your working arm extended toward the ground.
4 - Pull the dumbbell up toward your ribcage by bending your elbow and keeping it close to your side. Focus on using your back muscles to perform the movement.
5 - Squeeze your shoulder blades together at the top of the movement and hold the position for a second to feel the contraction in your back muscles.
6 - Lower the dumbbell back to the starting position with control.
7 - Repeat the exercise for the desired number of repetitions before switching to the other arm.
