Starting Position: Place a hand on a bench and hold a weight in the opposite hand with an extended arm.
Procedure: Pull the weight to your side by bending your elbow and keeping a vertical forearm. Lower the weight back down to the start position. Complete the prescribed repetitions and repeat on the opposite side.
Coaching key: Keep shoulders parallel to the ground and initiate the movement with your shoulder blade.
Feel it: Working your back, shoulders, and hips.
