Dumbbell supported rows
Start with a dumbbell in one hand, rest the opposite hand and knee on the bench, lower the dumbbell toward the floor until your arm is fully extended. Pull then weight back up until it touches your chest.
Follow the illustrations and maintain your balance on the bench. Pull the weight up to the side by keeping the elbow high and the lower arms straight in the manner of a hay hook. The ending point will have the elbows above the upper back and the lower arms hanging straight down to the ground. Keep your elbows close to the body during the movement.