Plank Single-Arm Dumbbell Row

START: Assume a pushup position, but place your hands on a box, bench, or step instead of the floor. Your feet should be a little wider than hip width and your body should form a straight line from your head to your heels. Grip a dumbbell in your left hand and let it hang at arm's length. Your right arm should remain straight and directly beneath your right shoulder.

MOVEMENT: Without changing the position in your lower back, bend your left elbow and pull the dumbbell to the side of your torso. Squeeze your shoulder blades toward each other. Don't let your hips or shoulders rotate. Pause, then slowly lower the dumbbell.