3A One-Arm Dumbbell Row
Sets: 3 Reps: 8-10 Rest: 60 sec.
Grab a dumbbell in one hand, and rest one hand and one knee on a bench. Let your arm hang straight down . Keeping your lower back in its natural arch, row the weight until it touches your side . Reverse the motion to return to the starting position. That's one rep. Perform all your reps with one arm, then switch arms and repeat.