HOW: Begin on your side with one foot on top of a bench and the other below the bench on the ground. Keep your knees straight, and your elbow on the ground underneath your shoulder. Hold a dumbbell in the other hand out in the front at chest level. From here, lift your hips into the air with your leg pushing into the bench creating a side plank position. With your thumb up and elbow straight, lift the dumbbell up until you get to be straight up from your shoulder.
FEEL: You should feel your shoulder and core muscles working.
COMPENSATION: Keep your hips off the ground in the plank position. Keep your thumb up as you bring the dumbbell up.