Dumbbell Rows

How to do it

1. Place one knee and the same-side hand on a bench, with the other foot on the floor and a dumbbell hanging from your free hand.
2. Set a flat back roughly parallel to the floor.
3. Pull the dumbbell up toward your hip by driving your elbow back.
4. Squeeze your shoulder blade at the top.
5. Lower the dumbbell slowly until your arm is straight.