Bent Over Dumbbell Row

This exercise focuses on strengthening the muscles of your back (specifically your lats, rhomboids and delts). The Bent Over Row can be accomplished using many variations. Today we will focus on the chosen position that will ensure the best use of your back muscles and assist you in moving on to the other, more difficult forms of this exercise.

Movement:
Place one hand and one knee on a flat bench. Hold a dumbbell in the opposite hand with your arm hanging straight down from your shoulder and your back flat.  Keeping your shoulders square, pull the dumbbell up toward your rib cage, keeping your elbow close to your side. Pause for a moment at the top, then slowly lower to the start position. Repeat. 15 reps with 5-10lb weights.
Note: Remember to activate (or squeeze) your back muscles as you bring the weight close to your body. This will ensure that the proper muscle group is being worked. Also be sure not to arch your back; keep it as flat as possible. This is help you to practise proprer form and avoid injury and

pic from fitsugar.com