One-Arm Dumbbell Kickbacks

Grab the dumbbell with your left hand and place your right foot forward and your left foot slightly behind you.
 
Place your right hand on a flat bench and bend over until your torso is parallel with the floor. Lean on right arm for support.
 
Keeping your left arm against your body, your left upper arm parallel with the floor, and your left palm facing your body, bend your left arm to form a 90 degree angle.
 
Straighten your left arm and hold it there a moment.
 
Return the dumbbell to the starting position.
 
The entire motion should be done in a smooth, controlled manner that lasts about 3 seconds, with the downward movement no faster than the upward.
 
After completing your reps for one side, reverse sides and repeat.