Start: Holding a dumbbell in your nondominant hand, place your opposite hand and knee on a bench. Keep your back flat as you let the dumbbell hang down to your side so your arm lines up just in front of your shoulder.
Finish: Concentrate on using your upper back muscles as you pull the dumbbells up and back toward your hip, keeping your elbow close to your body. Pause, then slowly return to the starting position.