One Arm Bent Over Row
Grab a dumbbell with your right hand. Place your left hand and left knee on a flat bench. Keep your back flat and your upper body parallel to the floor. Let your right arm hand straight down from your shoulder, turn your palm so it's facing your right leg. Raise your right upper arm until it's just past parallel to the floor. Your upper arm should be perpendicular to your body at the top of the move. Your lower arm should be pointing towards the floor. Pause and slowly lower the weight to the starting position.
