One-Arm Dumbbell Bent-Over Rows

Place your right knee, shin, and hand on a flat bench, with your hand about 1-2 feet away from your knee.

Reach down with your left hand and grab the dumbbell.
 
Pull the dumbbell up to the side of your lower ribcage, with your upper arm close to your torso.
 
Return the dumbbell to the starting position.
 
The entire motion should be done in a smooth, controlled manner that lasts about 3 seconds, with the downward movement no faster than the upward.
 
Keep your back straight or in its natural curvature throughout the exercise.
 
After completing your reps for one side, reverse sides and repeat.