Place one hand and knee (same side) on a bench, so that your knee is roughly under your hip, and your hand is under or slightly in front of your shoulder. Place your other foot out to the side for support, leg straight. Pick up the dumbbell, keeping your back straight, and pull it towards your hip (up and slightly back) until your elbow reaches or passes the side of your torso, then lower with control. Keep the weight close to you.