One Arm Dumbbell Row

Approach a flat bench and place a dumbbell at each side of it.

Place your left leg on the bench and bend your body forward from the waist until your body is parallel to the bench. Place your left hand on the bench for additional support.

Pick up the dumbbell with your right hand and keep it close to your body. This is your starting position.

Slowly begin to pull the dumbbell straight up to the side of your chest while keeping your body stationary.

Once at it's highest point, pause briefly and begin to squeeze your back muscles.

Slowly begin to lower the dumbbell back to its starting position.