Try this move for a stronger, slimmer looking upper body!  This exercise not only will tone your back, but you’ll feel your entire torso and your butt working to keep you upright.  You will have a stronger back, stronger core and improved posture with this one simple move.  You will feel this mostly in your back and butt; the primary muscles worked will be the biceps, latissimus dorsi (sides of the back), gluteus medius and gluteus maximus (buttock). 

• Hold a dumbbell in your right hand that is heavy enough to feel challenging on your last few repetitions. 
• Kneel on a weight bench with left hand aligned under shoulder and grasping left side of pad or bench. 
• Place right knee on bench under right hip and lower right hand toward floor in line with shoulder, palm facing in (left).
• Raise left leg until it’s parallel to floor, foot flexed.  Keep head in line with spine (look down, not forward), pull abs in, and squeeze left side of glutes tightly.  Find a focal point to help you balance.
• Slowly draw right arm toward rib cage, keeping hips and shoulders square to the bench.  Lower and repeat.  Switch sides to complete set.
• Do 3 sets of 12-15 repetitions per side.

Tips To Avoid: 
Don’t look forward; it can hurt your neck.
Don’t place your hand in front of or behind shoulder, which can strain your wrist and shoulder.
Don’t raise your leg higher than parallel, which can put to much pressure on your spine.