9 Single-arm dumbbell row
Stand in front of a bench with a dumbbell in your right hand and feet shoulder-width apart. Hinge forward at your hips so your torso is nearly parallel to the floor, and place your left hand on the bench, keeping that arm straight. The dumbbell should hang naturally. This is the start. Keeping your right arm close to your body, raise your upper arm and pull the dumbbell towards your rib cage. That’s 1 rep; do all your reps, switch sides, and repeat.