One Arm Bent Over Dumbbell Row – Bench
Bend over, leaning forward along the side of a flat bench with your right knee and right hand on the bench.
Place a dumbbell in your left hand with your palm facing inwards. Make sure that your back is straight and midsection is firm.
With your left arm extended downwards towards the floor, pull the dumbbell up to your side bringing your elbow up without twisting your upper body.
Then lower the dumbbell down again. And repeat until you have completed your set. Then change sides.