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    Muscles worked: Upper back

    Instructions:
    Lets start with the right side first, then you can do the same with the left side. Place a dumbbell on the floor parallel to a flat exercise bench. Place your left leg on the bench with your right leg pointing to the back of you. Place your left palm flat on the top of the bench about 2 feet in front of your left knee. Lean down and grab the dumbbell off the floor. Keeping your right arm straight and back flat, push the weight a few inches forward to completely stretch the right lat. Next, Bend your arm and slowly pull the weight upward and slightly to the rear until it touches the side of your hip. Hold for one second and contract your lat, then return into the starting position and repeat.
    Note Keep your elbows close to your side when pulling the weight up towards your hip.
    Dont's:
    Don't jerk the weight up. Use a slow controlled motion. Don't let your back round. Keep it flat at all times.

    Alternate exercises: One-arm seated rows

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