This is an AWESOME exercise that engages your legs, core, and the muscles of your back... Grab the same weight dumbbell as you would have if you were doing a single arm row on the bench. Get down in a deep lunge with your back leg straight. Keep those abs tight, and your back in line. Draw that elbow back squeezing through those upper back muscles. Aim to do 3 sets of 8-12 reps, and make sure that weight is heavy enough!!