Starting position

1. You will need a bench or a solid thigh-high platform to rest on for this exercise, so secure it first and place the dumbbells on the floor on one side. 
2. Next, place your left leg on the bench and grab the far side with your left hand, then bend over so that your upper body is parallel to the ground. 
3. Reach down and grab the dumbbell in your right hand with your palm facing you, then hold it with your arm extended, keeping your back straight.

Implementation

1. Lift the dumbbell to your chest, concentrating on lifting it using your back and shoulder muscles rather than your arms – keep your chest still as you lift. 
2. At the top of the movement, squeeze your shoulder and back muscles. 
3. As you retain control of the movement, straighten your elbow joint and release the dumbbell slowly until your arm is fully extended again,
4. Repeat the exercise a set number of times.