Place the dumbell near the bench. Place one knee and hand on the bench, the other foot should form the third point of the triangular stable base, this leg should be slightly bent. The back should be kept in a neutral position, keeping the head forwards looking slightly down.

Extend the free arm and grasp the dumbell with a neutral grip. Keeping the wrist frim, leading with the elbow, bring the dumbell up towards the armpit, keeping the arm close to the body. Lower under control until the arm is straight, but not hyperextended. Repeat the action in a smooth and continous moevement, keeping hips and shoulders in line and parallel to the bench.

Repeat the exercise on the other arm.