Exercise III: Standing One-Arm Dumbbell Row
Grab a dumbbell in your right hand and split your stance so that your left foot is in front of the right. Keeping your lower back in its natural arch, bend over at the hips until your torso is about 45 degrees to the floor . Row the weight up to the side of your chest . Lower the dumbbell to return to the starting position. That's one rep. Complete 10 reps with the right arm, and then switch legs and arms and repeat.