One-Arm Dumbbell Row
One knee and hand are on the bench while your other foot is on the floor with your knee bent slightly.
Stick your chest out and keep your back flat. Keep your head up.
Grasp the dumbbell with your free hand with palms facing in. Reach forward extended slightly.
Bring the weight up keeping your elbow close to your side.
Hold and contract for 1-2 seconds, then release back to starting position.