Opposite hand and knee braced on the bench, flat back. Pull to the hip, not the armpit, and hold the squeeze for 2 seconds at the top.
DB Row (single-arm, bench-supported)
upper-back · dumbbell
upper-back · dumbbell
Opposite hand and knee braced on the bench, flat back. Pull to the hip, not the armpit, and hold the squeeze for 2 seconds at the top.