Support your body by placing your left hand and knee on a bench, whilst placing the dumbbell weight in your right hand, with the right foot securely on the floor.

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Aim to keep your back parallel to the floor, whilst lifting the weighted elbow from a straight position to an angle of 90 degrees or more, aiming to take the elbow high without rotation.

Concentrate on keeping the elbow close to your side, lifting the weight using your back muscles rather than your biceps.

Repeat for desired amount of reps prior to changing sides .

Beginners should work for 1 - 2 sets of 8 / 12 repetitions each side.

Intermediates and advanced should aim to work for 2 - 3 sets each side for desired repetitions with chosen weight.

Avoid any rotational jerking movements, especially in the lower back, as this can often cause injury.

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