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Muscle Group:  Back  

Notes:
Ensure that the shoulders stay parallel to the floor throughout the movement. Any rotation means that you are using your lower back and this kind of twisting can lead to injury.

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Step 1

Place inside hand and knee on bench.
Position torso parallel with floor, keeping knee under hip and hand under shoulder.
Grasp dumbbell with outside hand.
Hang dumbbell with arm straight.

Step 2

Raise dumbbell up toward the hip, keeping elbow high.
Keep back and shoulders even and parallel to floor.
Touch hip and slowly lower to starting position.