- Stand about 3 feet from a bench and set the DB down on the floor in front of you.
- With your feet shoulder width apart, slide your hips back and place yourself into a good athletic position and fall forward to the bench supporting yourself with one hand.
- With your other hand pick up the DB and row it up to the side of your torso.
- Return to start position.
- It is important to keep your head up and your back arched throughout the entire movement.