Start by placing your left foot on the ground and your right knee on a bench. Then, lean forward until your back is parallel to the ground and place your right hand on the bench with your arm straight and elbow locked. With your left hand hold a dumbbell with your palm facing your body. Your arm should be hanging straight down from the shoulder. Then, pull up leading with the elbow and keep your arm tight to your body. Bring your elbow back as far as possible. The motion is similar to that of starting a lawn mower. Be sure to keep your shoulder blades slightly pinched. Then, lower the weight back down to the starting position. Use the opposite side of the body to perform the lift with the right arm.