| Grasp a dumbbell with one hand. Place your opposite knee on a bench (your other foot should remain flat on the floor). Keeping your back tight and chest out, bend forward at your waist and place your free hand on the bench, supporting your upper body (this arm should be slightly bent). Your torso should be parallel to the floor. Keep your head and neck in line with your torso so that your are looking down toward the floor. Hang your arm (holding the dumbbell) straight down toward the floor. Rotate your palm in so it is facing in toward your body. Pull the dumbbell up toward your body, bending your arm, until your upper arm (between your shoulder and your elbow) is parallel to the floor. Keep your upper arm stationary and parallel to the floor throughout this exercise. At this point, your arm should be bent 90 degrees. Straighten your arm, lifting the dumbbell back and up toward the ceiling. Breath out during this phase of the exercise. Continue to straighten your arm until it is straight. Now, in a controlled fashion, bend your arm, lowering the dumbbell toward the floor, until your arm returns to the starting position. Breath in during this phase of the exercise. |
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