1. Place one knee and hand of the same side on a bench, knee directly under hip, hand directly under shoulder. Take opposite foot out but in line with hips to form a flat back or ‘table top’
2. Grip weight, keep close to body, arm straight for starting position.
3. Keeping elbow close to body pull weight up in line with side of body, keep elbow tucked in and pointed up.
4. Slowly bring weight back down straightening arm. Try to keep lowering down tempo to 3-5 seconds. Remember the slower it is the harder it is!
5. Perform 10 reps then switch sides and perform another 10 reps on opposite side.

Tip – ensure you keep back straight, limit any rotation, keep head in line with spine, keep gaze looking straight down.

Target = back and core