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A bench or a strong chair should be placed on your left side, and you should stand with a weight in your right hand.
You should position your left hand and leg on the seat of the bench or chair.
At the same time that your right hand is fully stretched downward, let it hang directly under your right shoulder. Your shoulders and hips should be squared, and your spine should be in a neutral position.
In order to slowly push the weight toward your ribs, first squeeze your shoulder blades together, and then bend your elbow. When you lift the weight, be sure that your elbow is kept close to your side. As you raise, let out an exhalation.
Go back to the position you were doing before.
For a full set, repeat the same on the opposite side.
