Sit on the floor holding a dumbbell in one hand.
Keep one leg bent in front of you and the other bent with the foot flat on the floor, slightly to your side.
Support your elbow on your knee, with your elbow bent and your hand pointing upwards.
This is your starting position.
When ready, keep your shoulder down and elbow in place as you lower the weight down towards the floor, with your palm facing down.
Return to the starting position and repeat.
