This is move, recommended by Montenegro, is a great one for your upper body and the muscles that help stabilize your back.
- Hold a dumbbell in your right hand and place your left knee and left hand on a sturdy bench. Your hand should be underneath your shoulder and your knee should be underneath your hip. Keep your back flat and your head in line with your spine, not tilted up or hunched down.
- Pull your core toward your spine, relax your shoulders, and extend your right arm toward the floor. Don't rotate your torso or let your shoulder lower toward the floor.
- On an exhale, pull the dumbbell up with control, driving your elbow toward the ceiling. Continue to hold your torso stationary and pull your core in to avoid any rotation.
- On an inhale, lower the dumbbell back down to the starting position.
- This completes one rep.