Back - One Arm Dumbbell Row ON BENCH
Choose a suitable weight dumbbell and place it on the floor to the side of a flat bench. Start by popping one knee and one hand, fingers pointing forward, up onto the bench. The opposing leg is angled slightly out and planted firmly on the floor to provide you support. Bend the torso forward from the waist and flatten your back so that it is almost parallel to the floor, like a table top.
Take the dumbbell in your free hand, palm facing inward and arm hanging down perpendicular to the floor. This is the starting position.
Commence the movement by pulling your elbow up and back whilst it remains close by your body. The torso should remain stationary as you squeeze the back on the working side, exhaling through the movement. Do not jerk the dumbbell up.
When the elbow is back as far as you can take it and the dumbbell is against your side, squeeze for a second and then reverse the movement by extending the arm back to the starting position, inhaling as you do.