Grasp the dumbbell with your palm facing in, i.e., your fist will be in a vertical position. Rest the opposite hand and knee on the bench.
1. Stabilize your upper body in position. Inhale and pull the dumbbell as high as possible toward your hip while keeping your elbow back. Pretend your are pulling a lawnmower rope to start it.
2. The upper arm should be slightly away from your torso.
3. Exhale while you complete the movement, i.e., as your pull the dumbbell to your hip.
Notes: This exercise primarily works the lats, teres major, posterior deltoids. At the end of the movement the trapezius and rhomboid muscles are also worked. A secondary emphasis is placed on the arm flexors, biceps, brachialis and brachiordalis.