Row with Triceps Kickback
Hold a dumbbell in your right hand and place your left knee and hand on a bench so your hips and shoulders form 90degree angles with your legs and arms. Keeping your back flat and core tight, bend your right elbow to lift the weight to the side of your chest, then raise the weight behind you until your arm is completely straight. Reverse the move to return to start. Finish all reps, then repeat on the other side.