Dumbbell Row

How to do it

1. Place a dumbbell on each side of a flat bench. Place your right knee and right hand on the bench for support, keeping your back flat and parallel to the floor. With your left hand, pick up the dumbbell with your palm facing your torso. This will be your starting position.
2. As you exhale, pull the dumbbell straight up to the side of your chest, keeping your upper arm close to your body. Tip: Concentrate on squeezing the back muscles once you reach the full contracted position.
3. Hold the contracted position for a second and squeeze your back muscles.
4. Slowly lower the dumbbell back to the starting position as you breathe in.
5. Repeat for the recommended amount of repetitions, then switch sides.