Execution

            >> Stand near an exercise bench, rack or another comparable stationary object and take a                    wide stride stance with one leg in front, or on a bench as shown, and the other behind                  and out to the side. Lean forward from your hips until your torso is parallel to the floor,                  keeping a slightly arch in your lower back and bending your knees

           >> Place your inside hand on the bench or rack for stability and grasp a dumbbell in your                      outside hand with a neutral grip so that your palm faces your body. Allow your working                  arm to hang straight down; your shoulder should be somewhat relaxed and lowered.

            >> inhale slightly more than usual and hold your breath as you pull the dumbbell upwards.                  Concentrate on pulling with your shoulder and back muscles to raise your elbow as high                  as possible above the level of your back as you exhale.

            >> As your elbow passes the shoulder – level position, slightly raise your shoulder along                     with your elbow for a strong contraction of the upper latissimus dorsi and upper mid –                  back muscles.

             >> Hold the top position for a second or two, then return to the start position.

             >> When you finish doing reps with one arm, switch sides to work the other arm and                         complete the set.