Instructions

Place a dumbbell on the bench or on the ground close by. Kneel over the bench by placing one knee and the same side hand on the bench. Position your foot of the opposite leg on the ground slightly back.

Holding the dumbbell in your free hand, bring your arm down to your side, allowing your shoulder to stretch downward. Pull the dumbbell up to your side until it makes contact with your ribs or until your upper arm is just above horizontal. Return until your arm is extended back down to the starting position. Repeat for the programmed amount of repetitions, then repeat with the opposite arm.