Stand with feet wide, knees slightly bent. Bend over, placing one hand on bench, to position torso approximately parallel to the floor. Hold dumbbell (palm in) with arm perpendicular to the floor. Keep back straight. Squeeze together (retract) shoulder blades while, in a controlled motion, pull dumbbell toward you, bringing elbow up as far as possible while keeping forearm vertical. Contract lat muscle fully without compromising form. While maintaining the controlled motion, return dumbbell to starting position. Do not allow muscles to relax before next repetition.
Here are a few suggested alternative exercises:Ball Band Arm RowBall Band Upright RowBall Dumbbell Lat RowBall Lat PulldownBarbell Rows