- Kneel over side of bench by placing knee and hand of supporting
arm on bench. Position foot of opposite leg slightly back to
side. Grasp dumbbell from floor.
- Pull dumbbell to up to side until it makes contact with ribs
or until upper arm is just beyond horizontal. Return until arm
is extended and shoulder is stretched downward. Repeat and continue
with opposite arm.
- Allow scapula to articulate but do not rotate torso in effort
to throw weight up. Torso should be close to horizontal. Positioning
supporting knee and/or arm slightly forward or back will allow
for proper levelling of torso. Torso may be positioned lower
to allow for heavier dumbbell to make contact with floor, if