3 sets of 15 reps
Adjust a flat bench so that when you put one knee on the bench, both knees are at an equal height. Standing parallel to the bench, position your right knee on the bench so that when you bend over to grab the end of the bench with your right hand, your upper leg and arm are at a 90-degree angle to your upper body. With your back parallel to the bench, your head in neutral and your shoulder blades back, lightly hold the dumbbell with your left hand, allowing it to hang straight down.
Pull your arm up with your elbow pointing straight back and up until the dumbbell is near your left hip and your elbow is pointing up at the ceiling. Hold for a second, contracting your lats, keeping your arm, neck and shoulders as relaxed as possible, and then slowly release the weight to the starting position, while keeping the shoulder blades back and tension in the lats.