4a ONE-ARM PLANK ROW
SETS: 3-4 REPS: 10-12
Hold a dumbbell in one hand and place the opposite hand on the end of a bench. Spread your legs so that you have a strong base and keep your body straight. Row the weight to your hip. Complete your reps on that side and repeat on the opposite side. Afterward, go immediately to the dumbbell floor press.