Begin by placing either both the right knee and
hand on a flat bench or vice versa.
The arm serves as a post and the free leg serves
almost like a kickstand.
Now flatten the back, take a deep breath, and without
rotating the entire trunk pull the weight up in a
straight line so that the shoulder blade is pulled
back.
While pulling the dumbbell, keep the forearm perpendicular
to the floor and be sure to exhale too
Movement:
Now flatten the back, take a deep breath, and without
rotating the entire trunk pull the weight up in a
straight line so that the shoulder blade is pulled
back.
Inhale as you glide to the bottom position and
exhale as you pull yourself up so that your chin clears
the handles.
Key Points:
While pulling the dumbbell, keep the forearm perpendicular
to the floor and be sure to exhale too
