Exercise Instruction:
Set a dumbbell on the floor near one end of a bench. Place one knee on the bench near that end. Lean forward and place the corresponding hand on the bench. Pick up the dumbbell. Hold the working arm against the torso with elbow bent and higher than the shoulder. Straighten your arm without moving the upper arm. Pause and then lower to the staring position and repeat. Remember to pause at the top of this movement.