SINGLE-ARM DUMBBELL ROW
12 EACH SIDE
Get into a tripod stance with your left hand and knee on a bench and your right leg wide. Hold a dumbbell in your right hand. With back straight and looking ahead, drive your right elbow up, pulling the dumbbell towards your hip. Lower under control. You should feel the right lat stretch before repeating the row. After 12 reps, rest for 30sec then switch arms.