DESCRIPTIONStand at one end of a bench (about a foot away), a dumbbell in your right hand, and bend forward at the torso placing your left hand on the bench to support yourself. Make sure your back is straight and tight (not rounded), and right arm is extended with your hand below your shoulder, with both shoulders square to the floor.
Keeping your torso parallel to the ground, pull the dumbbell up to your ribcage by keeping your elbow close to your body and concentrating on squeezing your shoulder blade in.
Inhale as you extend your arm to lower the dumbbell back down. Repeat then switch sides.