One Arm Dumbbell Row- Kneel over a bench, placing one knee and one hand on the bench for support. Position the foot on the ground back and to the side of the bench. Pull the dumbbell up towards your side, until it’s rib height, or until your upper arm is horizontal to the ground. Lower the arm until it’s fully extended, and repeat for the desire repetitions. Switch arms, as well as sides on the bench, and repeat on the other arm.