Stand with a weight in your left hand and a bench or sturdy chair at your right side.
Stand with a weight in your left hand and a bench or sturdy chair at your right side. Place your right hand and knee on the bench or chair seat. Let your left arm hang directly under your right shoulder, fully extended toward the floor. Keep your shoulders and hips squared, and don't arch or bend your back. Squeeze your shoulder blades together, then bend your elbow to slowly lift the weight toward your ribs. Return to the starting position. Finish all reps, then repeat with the opposite arm. This completes one set.