Place one knee and the same-side hand on a flat bench for support, with your other foot firmly on the floor.
Hold a dumbbell in your free hand with your arm fully extended toward the floor.
Keep your back flat and parallel to the floor, engaging your core for stability.
Pull the dumbbell upward toward your hip by driving your elbow straight back, squeezing your shoulder blade at the top.
Lower the dumbbell slowly back to the starting position with full arm extension.
Complete all reps on one side before switching to the other.
| Level | Sets & Reps | Goal Focus |
|---|---|---|
| Beginner | 3 sets of 10-12 reps per side | Form mastery, neural adaptation |
| Intermediate | 4 sets of 8-10 reps per side | Hypertrophy, moderate loading |
| Advanced | 4 sets of 6-8 reps per side | Strength, high intensity/volume |