One arm dumbbell row

Position 
1. Using a flat bench, grasp a dumbbell with your left hand.

2. Rest your right knee on the flat bench. Balance your body using your free arm.

3. Bend forward at the hips.

4. Your torso should be parallel to the floor keep and your lower back flat.

Execution 
1. Pull the dumbbell up in a vertical line into your mid section keeping your elbows in close to your torso.
2. Slowly lower the dumbbell until your arm is fully extended, fully stretching your lats. Repeat movement.

3. Repeat movement with your right hand