Dumbbell Row

  1. Place your left knee on top of a flat bench and grab hold of the bench with the left hand, forming a solid base with a tight core.

  2. Holding the weight in the right hand, pull the weight upward in a sweeping path, with the thumb inline with the bottom ribs, instead of the right shoulder.

  3. Point the elbow up towards the ceiling and pause for 1-2 seconds.

  4. Slowly descend until the arm is returned to full extension.