Bent Over Row
You can use either a barbell or a dumbbell.
Starting position – place your feet about shoulder width apart and bend over and grab the bar over-handed a little wider than shoulder width.
Movement – staying in the bent over position, bring the bar to your upper abdomen (not to your chest) and hold for a second.
Note – keep your back straight and flexed and your head up looking straight ahead. These are also very good when done with dumbbells. Use a flat bench to support both your left knee and hand while you lift the dumbbell from the floor with your right hand.