Position your left knee and left hand on the bench for support, keeping your back flat and parallel to the floor.
With your right foot firm on the ground, let the dumbbell hang at arm's length from your right shoulder, your arm should be perpendicular to the floor and your torso.
Pull the dumbbell upwards by bending your elbow and squeezing your shoulder blade towards your spine until the dumbbell is at the level of your waist.
Lower the dumbbell back to the starting position in a controlled manner, ensuring your arm is fully extended and shoulder is relaxed before repeating the movement. Remember to perform the exercise with the other arm as well to ensure balanced strength development.
Pro Tip
Control Your Movement: When lifting the dumbbell, pull it up towards your rib cage and squeeze your shoulder blades together. When lowering the dumbbell, do it in a controlled manner. Common Mistake to Avoid: Avoid jerky movements or using momentum to lift the dumbbell. This not only reduces the effectiveness of the exercise but also increases the risk of injury. Keep Your Elbow Close: As you pull the dumbbell up, keep your elbow close to your body. This will engage