Step by step instructions
Stand about 3 feet in front of a bench holding a 15-pound dumbbell in right hand. Place top of right foot on top of the bench. Keeping left heel on the ground and left knee tracking in line with second toe, slowly lower into a lunge, hinging torso slightly forward as you lower dumbbell toward the ground.
As you press back up, perform a single-arm row with right hand, keeping elbow close as you draw dumbbell up toward right side of rib cage. Do 12 reps, then switch sides to complete set.