Stand with your feet spread just wider than shoulder-width apart. Bend at your hips and knees. Place one hand on a support so that your trunk is at a 45 to 90-degree angle to the floor. Lightly hold the dumbbell with your arm pointing straight down. Keep your wrist in neutral and your elbow slightly bent. Keep your shoulder blades back and your head in a neutral position.
Begin pulling your arm up with your elbow pointing straight back and close to the side of your body. Continue to pull your arm back and up until your upper arm is approximately parallel to the floor. Hold. Maintain a natural arch in your lower back, keeping your arm as relaxed as possible. Slowly return your arm and lats to the starting position, keeping your scapulae retracted and tension in your lats. Repeat.