Single hand row

Start by having one hand and the same-side knee on a flat bench.

Grab a dumbbell in your other hand. Your back should remain flat and your shoulder blades should be pulled down and back.

Keep your head and neck neutral, with your eyes looking at the ground in front of the bench.

Keep your core muscles engaged. Bring the dumbbells up aiming the elbow to the hip and hold a second.

Slowly bring the dumbbell back to starting position and return.

Repeat on other side