Begin by standing beside a bench, kept on your left side. Then, place your left knee and left hand on it, with your torso bent forward, and parallel to the floor. Hold the dumbbell with your right hand, with the elbow bent at right angles. Now, extend the right elbow so that the whole arm is parallel to the floor. Then, bend your elbow again. Repeat 8 - 12 times per set. Then, switch to the other arm.