Stand in a lunge position, rest same hand on same knee, holding weight in the other hand. Keep core tight, eyes focused at the floor, shoulder blades pulled back, and shoulders and hips square to the ground. Pull the elbow up to the sky, and keep the elbow close to the body, slowly lower the weight towards the ground until the elbow is straight. Squeeze the shoulder blade at the top of the exercise. Keep the back nice and flat, do not tuck the bum under and round through the lower back. Switch sides.
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