PERSONAL TRAINER INSTRUCTION :
While holding onto a supporting object such as a bench or a dumbbell rack, lean over so your torso is parallel to the floor.
Hold onto the weight and pull upwards through the elbow until your upper arm is parallel with the floor. Keep your elbow tight to your body and exhale as you pull the weight up. Keep a 90 degree angle in the elbow joint at the top of the contraction. Keep your shoulders depressed through this exercise and focus on contracting the latissimus dorsi (lats).
Do not allow your body to dip down towards the weighted arm and minimize any twisting in the torso. It is okay to apply your weight to the other hand and foot that is stabilizing your body.