 1. Single Arm Dumbbell Row Place a moderately weighted dumbbell on the floor next to a flat bench. Grasping the weight in your left hand, place your right hand on the bench to brace your torso in a position parallel with the floor. Place your right foot forward and left foot to the rear. Straighten your arm and raise the dumbbell one or two inches from the floor. Keeping your elbow back, slowly pull the dumbbell upward until its inner plates touch the side of your torso. In this position, rotate your left shoulder upward and then return the dumbbell slowly to the starting position. Perhaps 8-12 per side, note, can also be done with a kettlebell.