Kneeling dumbbell rows

In line with the bench long-ways, place one knee on the bench with the same side hand on te bench for support. Place your opposite foot on the floor next to the bench.
Arch your back and roll your shoulders back for a proud posture.
Grab a dumbbell with your free hand and let the arm hang straight down.
Breathe in and flex your core.
Breathe out and lift the dumbbell upwards by moving only your arm as high as you can with your elbow pointing straight up to the ceiling.
Pause at the top.
Breathe in and lower the weight back to the starting position for 2-4 seconds. Don’t let the weight touch the floor.