Do 3 sets of 12 to 15 reps on each side. For your next workout, do 4 sets of 6 to 8 reps on each side.
How to do it: Begin in a split stance with your left foot forward, left hand on hip, holding the dumbbell in your right hand. Bend your knees and hinge forward at the hips about 45 degrees, keeping back naturally straight and abs engaged, reaching right arm towards the floor. Perform a row by bending your right elbow and pulling the dumbbell in towards the right side of your body. Extend arm back to start. Keep your shoulder down and back during the entire movement (you should feel this in your upper back, not your arm).