One-arm dumbbell row
Place your left knee in the center of a flat exercise bench, with your opposite
leg on the floor (your knee should be slightly bent, not locked).
Hold a dumbbell in your free hand.
Keeping your upper arm pressed close to your
side, bend your elbow and bring the dumbbell up toward the side of your
Lower the weight slowly to the starting
position, and repeat the exercise for the required number of sets and