Single Arm Dumbell Row (Hypertrophy)

1. Start with one knee on a flat bench and place your hand of the same side of your body flat on the bench. 2. Place the foot of your opposite leg on the floor and extend your hips until your body is angled as demonstrated in the accompanying video. 3. Lift the dumbbell toward your hip pulling back as far as you can with your elbow 4. Return the dumbbell to the starting position in a controlled manner.