This exercise develops the lats working each side symmetrically. It strengthens the lower back, corrects the hunched shoulders and improves posture.
Grasp a dumbbell with one hand.
Place the knee of one leg onto a horizontal bench, and press your other leg against the floor.
Lean on the bench with one hand.
Lower the hand with the dumbbell by relaxing the muscles of the shoulder and arm so that the working arm can go as low as possible.
On count of one, contract the muscle by hurling the shoulder blade as if you are trying to straighten up.
On count of two, as you exhale, pull the dumbbell as close as possible to your torso, moving the elbow backwards so that the arm is close to your body.
Pause for 2-3 seconds at the top, then on count of three, as you inhale, lower your arm down along the body.
On count of four, relax the muscles by hurling your shoulder blade.
Without pausing at the bottom, repeat the exercise.
Try to keep your torso parallel to the floor, do not pull it up.
Look down on the floor or lift your head up slightly, avoid bending your neck.