1. Stand with feet hip-width apart, holding a dumbbell in one hand.

2. Bend forward at the hips, keeping the back flat and core engaged.

3. Allow the arm holding the dumbbell to hang straight down, with the elbow slightly bent.

4. Pull the dumbbell up towards the side of the rib cage, keeping the elbow close to the body.

5. Squeeze the shoulder blade at the top of the movement.

6. Lower the dumbbell back to the starting position.

7. Repeat for desired number of repetitions.