Support one hand and the same-side knee on a bench, brace the abdomen and keep the back long. Let the free arm hang, then pull the dumbbell toward the hip while keeping the shoulder away from the ear. Lower fully without twisting the torso. Use 3 sets of 8–12 reps per side. Choose a load that allows a one-second pause at the top. If the body rotates to finish a rep, the weight is too heavy or the stance needs more stable support.
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