Body Parts

  • Back
  • Biceps
  • Shoulders
  • Posterior Deltoid
  • Biceps Brachii
  • Rhomboids


  • Stand next to a bench.
  • Place the hand and knee of one side on the bench.
  • Keep the back parallel to the bench.
  • Keep the other foot on the ground with the knee slightly bent.
  • Hold a dumbbell with the free hand with the thumb pointing in.
  • Keep the arm stretched out vertically.
  • Avoid arching the back.
  • Suck in the stomach and contract the abdominals.
  • Keep the head aligned with the torso.


  • Pull the dumbbell alongside the chest.
  • Keep the elbow pointing out.


Do not look up. Keep the back straight. Keep the abdominals contracted. Keep the wrist straight.