Single Arm Dumbbell Row
Set yourself with one knee and one hand on the bench. take the other leg out to the side and slightly back, for maximum stability. Reach down for the dumbbell. Keep your back straight and head up. Raise the weight up towards your chest, keeping the elbow close to your body. The movement of the dumbbell should be at a slight angle - top position is next to your chest, bottom position under your chin. Go for maximum stretch at the bottom, maximum squeeze at the top. Because you have good stability on this exercise, you can use a heavy weight.