Kneel on a flat exercise bench with one knee, you other foot placed on the floor beside the bench. Support your upper body by placing your hand on the end of the bench. With your other hand grab a dumbbell. Keep your back flat and let the dumbbell hang down at arms length.
Keeping your elbow close to your side, slowly pull the dumbbell directly upwards until it touches the side of your torso. Squeeze your back muscles for a second to maximize the peak contraction. Slowly lower the dumbbell back to the starting position. Repeat for the desired number of reps. Do the same for your other arm.
source: www.leehayward.com
