Single-arm dumbbell rows

Grasp a dumbbell with the desired weight.
Assume a standing position while holding the dumbbell using a neutral grip (palm facing your body).
Bend your knees slightly and bring your torso forward, by bending at the waist, while keeping the back straight until it’s almost parallel to the floor (or slightly above parallel). Place your free hand at your waist.

Keeping your head and chest up, your eyes looking forward (keeping neutral spine), your abs braced, slowly pull the dumbbell up towards your chest, squeezing your back, and hold for a count.

Lower the dumbbell back to the starting position.
Repeat for the recommended number of repetitions, then perform with the opposite hand.