Grab a dumbbell and hold it with both hands above your right shoulder.
Rotate your torso to your right.
Swing the dumbbell down and to the outside your left knee by rotating to the left and bending at your hips.
Reverse the movement to return to the start.
Complete the prescribed number of reps toward your left side, then do the same number on your right side, holding the dumbbell over your left shoulder.