Grab a heavy dumbbell (10 to 30 pounds) and stand with feet hip-width apart. Bend knees, shift hips back, and lower torso until it's parallel to the ground. Press right hand up against the wall and perform a row with the dumbbell in your left hand, bending left elbow straight up to the ceiling.
Make sure to keep glutes and core engaged the entire time. Avoid any rounding in your back. Do 10 reps per side.