One Arm Dumbbell Row
On a flat bench place a dumbbell on the side and put one leg on top of the bench and the same arm on the bench for support. Bending your torso forward from the waist making the upper body parallel to the floor and bench.
Next pull the weight straight up to the side of the chest keeping the upper arm close to the side and remember to use the back muscles not the arms. Make sure to keep the torso still.