2A Three-Point Dumbbell Row
Sets: 2 Reps: 12 (each arm) Rest: 30 sec
Grab a dumbbell in your left hand and rest the other hand on a flat bench for support. Keeping your back straight and your shoulders level with the floor , row the weight up to your chest . Lower the dumbbell to return to the starting position. That's one rep. Complete 8-10 reps with the left arm, and then switch sides.