Place a dumbbell on the floor next to a flat exercise bench. Grasp the weight in the left hand with your right hand on the bench to brace your torso in a position parallel with the floor. Place your right foot forward and your left foot to the rear. Straighten your arm and raise the dumbbell one to two inches from the floor. Keeping the elbow back, slowly pull the dumbbell upward until its inner plates touch the side of your torso. Reverse the movement and return the dumbbell to the starting position.

Note: Try to keep the back flat with the head up during the movement.

(Primary muscles: latissimus, trapezius, rear deltoids, biceps, and forearm flexor muscles)

Shaun Karp is a certified personal trainer in Vancouver. For further information call his office at 604-420-7800.