equipment

Dumbbell, Bench

sets

3

reps

8-12 per side

rest

60-90 sec

1. Place one knee and the same-side hand on a flat bench.
2. Set your other foot on the floor a comfortable distance back.
3. Hold a dumbbell in your free hand with your arm extended.
4. Set your back flat and roughly parallel to the floor.
5. Brace your midsection and square your shoulders.

1. Pull the dumbbell up toward your hip, leading with your elbow.
2. Keep your upper arm close to your side rather than flaring out.
3. Continue until your elbow passes your torso and your shoulder blade draws back.
4. Lower the dumbbell under control until your arm is fully extended.
5. Complete all repetitions on one side, then switch.

Exhale as you pull the dumbbell up, inhale as you lower it.

• Keep your back flat and your hips level.
• Pull toward the hip, not straight out to the side.
• Let the shoulder blade travel — do not lock it in place.
• Keep your neck in line with your spine.
• Match the rep count and control on both sides.

• Twisting the torso to help lift the weight.
• Rounding the upper back at the bottom of the range.
• Yanking the dumbbell with the arm only.
• Letting the supporting shoulder collapse toward the ear.
• Rushing the lowering phase.

From a full stretch with the arm extended to the dumbbell at hip level with the shoulder blade retracted. Let the shoulder blade move through its full range at both ends.