Sit on a bench holding a dumbbell in one hand.
Keep one foot on the floor and place your other foot on the bench with the knee bent.
Rest your elbow on your knee, with your elbow bent and hand pointing upwards.
This is your starting position.
Keep your shoulder down and your neck long throughout.
When ready, keep your elbow in place and lower the weight towards the floor, with your palm facing down.
Then, use your other hand to return the weight to the starting position and repeat.
