Place a dumbbell next to the flat bench and position your body properly by putting one knee up the bench and firmly planting the other on the ground behind you. Pick the dumbbell up off the ground and put your other hand on the bench for added support. Start with your arm fully extended so that you feel a stretch in your lats. Keeping your back arched and elbow close to your body, pull the weight up towards your rib cage. Squeeze your back together as the dumbbell contacts your body, pause briefly, and then lower the weight back to the starting position.
Tips:
Make sure not to round out your lower back and instead focus on sticking your butt out and keeping your back arched. Instead of remaining completely stiff and rigid, allow your body to move naturally throughout the movement. Also make sure to pull the weight into your rib cage rather than your chest, as this will ensure that the emphasis stays on your back.
