Step One: Hold your dumbbell in your right hand to start. Place the knee of the opposite leg (your left leg) and your free (left) hand a bench. Make sure your dumbbell-free hand (left) is placed directly under your shoulder on the bench and the knee you have on the bench (left) is directly below your (left) hip. Tighten your abs to make sure you protect your back and spine. Pull your shoulder blades down and back by tightening your shoulder muscles. Check your form in the mirror to make sure your back is flat. The arm holding the dumbbell (right) should be straight and perpendicular to the floor.
Step Two: Let's row! Breathe out as you lift the dumbbell up leading with your elbow and keeping your arm close to your body. Continue to lift the dumbbell until it is even with your shoulder. If your torso starts to rotate before this height, do not lift the weight to this level.
Step Three: Back to start. Breathe in as you slowly lower the dumbbell to the starting position and your (right) arm is straight. Be careful not to rotate your torso or relax your supporting muscles (abs, shoulders, etc.) throughout the move. If you notice yourself rotating or your back rounding, stop the exercise.
Repeat this exercise for 10-15 times on your right side and then switch arms. If you have the correct weight, you should be able to do no more than 10-15 reps with perfect form before needing a break.
Here is your visual for the exercise:
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