Lift: Bend over, hinging at the hips while keeping a neutral spine. Bracing yourself with one arm on a bench, grasp a dumbbell with your working arm. Keeping your elbow next to your body and your upper arm parallel to the floor, extend your arm behind you. Lower slowly and under control, until your forearm forms a 90 degree angle with your upper arm.
Emphasis: Do not allow the elbows to flare out to the sides when performing this movement.