C1 Single-arm neutral-grip dumbbell row
Hold a dumbbell in your right hand, place your left knee and hand on an exercise bench, and extend your right arm straight down from the shoulder, palm facing the bench (a). Bend your elbow to pull the dumbbell to the bottom of your rib cage, upper arm tucked at the side (b). Reverse the movement. That’s 1 rep. Do 10-12, then immediately switch sides and repeat. Rest for 15 secs.