Place one knee and one hand on a bench, or hinge at the hips with a flat back
Keep your feet shoulder-width apart and your core braced
Hold a dumbbell in the free hand with your arm fully extended
Keep your shoulder down and your back straight
Pull the dumbbell toward your hip or lower ribs
Keep your elbow close to your body
Squeeze your back at the top
Lower the dumbbell slowly to the starting position
Repeat for the desired reps
Switch sides and repeat
Avoid twisting your torso
Avoid shrugging your shoulder
Avoid using momentum to lift the weight