Three-Point Plank Row
Set up 2 equal-height boxes so you can place your feet on a box and your forearms on another. Get into forearm-plank position on the boxes with only your left forearm on the front box. Hold a medium-weight dumbbell in your right hand, arm hanging naturally. This is the start. Keeping your hips level, row the dumbbell towards your right hip. Pause, then lower it. That’s 1 rep; do 3 sets of 8 per side.