one arm dumbbell row

one arm dumbbell row 

start: grasp a dumbbell in one and rest your free
hand on a bench, keeping your chest slightly lifted
as you bend forward from the hips, one foot just ahead
of the other for balance.

move: keeping your torso stable throughout the movement
pull the dumbbell all the way up to touch you chest, moving
your shoulder backward as your elbow comes toward the ceiling
then lower the dumbbell straight down to the start
position.