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 can.

 

Flex at the elbow, bringing the weight toward the side of your chest. Then press your arm back out to the extended position.

 

Repeat the exercise for the recommended number of sets and repetitons.