STEP 1. Use your non-dominant hand to hold a dumbbell, while placing your dominant hand and knee on a bench, as illustrated.
STEP 2. Keep your back flat as you let the dumbbell hang down to your side so your arm lines up just in front of your shoulder.
STEP 3. Pull the dumbbell upward and back toward your hip while keeping your elbow close to your body. Focus on using your upper-back muscles in doing this motion. Pause, then slowly return to the starting position.