How to do it
- Place one hand and the same-side knee on a bench, with your other foot on the floor.
- Hold a dumbbell with your arm hanging straight down and your back flat.
- Pull the dumbbell toward your hip, driving your elbow back.
- Lower it under control until your arm is straight, then repeat. Switch sides.
Common mistakes
- Twisting the torso to swing the weight up. Keep your shoulders square.
- Pulling with the hand instead of the elbow. Think about driving the elbow to your hip.
- Letting the weight drop. Take at least two seconds to lower it.
Make it easier or harder
Easier: Use a lighter weight and rest your free hand on the bench in a split stance.
Harder: Pause for a second at the top or use a heavier dumbbell.
Coaching tip
Imagine you are starting a lawnmower, and keep your neck relaxed and in line with your spine.