1 Use your non-dominant hand to hold a dumbbell, while placing your dominant hand and knee on a bench, as illustrated.

2 Keep your back flat as you let the dumbbell hang down to your side so your arm lines up just in front of your shoulder.

3 Pull the dumbbell upward and back toward your hip while keeping your elbow close to your body. Focus on using your upper-back muscles in doing this motion. Pause, then slowly return to the starting position.