With the left knee on the bench, bend over at the waist and put your left hand on the bench as well for stability. Your back should now be parallel with the floor.
Grab a dummbell and let it pull your shoulder to the floor slightly, this is the starting position. Pull the dumbbell up in a controlled manner and then control it back down to the starting position. Try 3 sets of 12 reps to start and keep increasing.
A.J. McAlendin
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