Bend your knees slightly and stand with feet shoulder width apart.
Bend forward slightly at the waist, and let your working arm hang straight down holding the dumbbell for the starting position, with your opposite arm on your knee.
Then retract the shoulder blade of the working side, as you flex the elbow, drawing the handle towards your stomach or rib cage. Lower the dumbbell of the working arm and repeat for recommended repetitions.
One complete set is when both arms have been worked.