Steps :

1.) Start off kneeling over the side of a bench by placing the knee and hand of the supporting arm on the bench and then position the opposite foot on the floor.

2.) Grab a dumbbell from the floor opposite of the side supporting the body and pull the dumbbell up slowly to your chest, feeling a stretch in your back until it almost makes contact with your chest.

3.) Hold this position for a count, then return slowly back to the starting position.

4.) Repeat for as many reps and sets as desired and switch with the opposite arms.