1 - Place one knee and the same-side hand on a flat bench for support, keeping your back flat and parallel to the floor.
2 - Plant your opposite foot firmly on the ground beside the bench for stability.
3 - Hold a dumbbell in your free hand with a neutral grip (palm facing inward), letting it hang straight down toward the floor.
4 - Engage your core and retract your shoulder blade on the working side, then row the dumbbell upward toward your hip, driving your elbow back and past your torso.
5 - Squeeze your lat and upper back muscles at the top of the movement, holding briefly.
6 - Slowly lower the dumbbell back to the starting position in a controlled manner, fully extending your arm.
7 - Complete all reps on one side before switching to the other arm.
