One Arm Row

One Arm Row (Use medium weights.): Start with your right foot on the floor and your left knee on a bench or a chair seat. Keep your back parallel to the floor rather than hunching up, and let your right hand hang down while holding the weight Tighten your abdominal muscles, bend your right elbow and pull your upper arm as far back as it will comfortably go. Keep your palm facing your body and don't swing your elbow out to the side. Pause and slowly lower the weight. Except for the arm raising the weight, keep the rest of your body still. After you do this 10-15 times with one arm, repeat with your other arm. Do two or three sets with each arm, pausing briefly between sets.