Place your knee in the center of a flat exercise bench, with your opposite leg
on the floor (knee joint unlocked). The arm that is opposite the leg on the
floor should support your on the bench (see photograph).
Hold a dumbbell with your free hand.
Keeping your upper arm pressed close to your
side, extend your arm straight out behind you. Keep your elbow as high as your
Flex at the elbow, bringing the weight
toward the side of your chest. Then press your arm back out to the extended
Repeat the exercise for the recommended number of sets and repetitons.