Rest your right knee and right hand on the flat bench and with you left hand grab the dumbbell off the floor and let your arm hang straight. Your left leg should be comfortably extended to give you perfect balance. Your back needs to be straight at all times during this exercise. Position your head as if looking into the horizon. This is your starting position.
Raise the dumbbell up all the way until it almost touches the side of your chest. Keep your elbows tucked in nice and tight close to your body during the lift. Then, lower the dumbbell back down all the way to the starting position.
Repeat entire movement for the desired or prescribed number of repetitions and then switch and do the same on the other side.
Perform this exercise in a smooth and fluid motion
Keep your back straight at all times
Don't drop the dumbbell too fast when you are releasing it back down; jerking motions may cause shoulder injury
SPECIAL NOTES & LEVEL of DIFFICULTY VARIATIONS
To increase the level of difficulty, slow down the movement or use a heavier dumbbell.