PREPARATION
1.Place your right hand and right 
  knee on the bench. Support your
  body with your right arm, but do
  not lock the elbow.

2.Take an overhand grip on the 
  dumbbell with your left hand and
  lift it from the floor, keeping
  your arm straight.

3.Your back should be flat and 
  your head in line with your 
  spine. Breathe in .

EXERCISE
1.Breathe out as you pull the 
  dumbbell up to the the side of 
  your chest.

2.Breathe in as you lower the 
  dumbbell, under control, back 
  to arms length

MAINLY FOR: Latissimus dorsi