A

SETUP - Holding a dumbbell in right hand, kneel with left knee on a flat bench, placing left hand on the bench under left shoulder, arm straight, right foot on the floor in line with hips, right knee slightly bent. - Let right arm hang in line with right shoulder, palm facing back, hips and shoulders squared, abs pulled up and in, head and neck in line with spine.

B

ACTION - Draw shoulder blades down and together as you bend right arm up and out to the side until elbow is at a 90-degree angle and knuckles point down. - Slowly lower arm to start position, complete reps, then switch arms to complete 1 set.