Bent Over 1 Arm Row - Bench
Taking the dumbbell in your right hand bend over and place your left hand and left knee on the bench. Your left leg and your right leg should be positioned so that it is comfortable but also so that your back is not curved or arched. It should be as horizontal as possible.
Your right hand should be hanging downwards at your side. Bring the weight up leading the movement with your elbow and keeping the arm in close to your body.
When your elbow is as high as you can get it stop and slowly lower the weight back down. Reverse the whole process for your other arm.
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