H-3 point row

Stand to the side of a bench hinged over at the waist. Hold a dumbbell in your left hand and place your right hand on the bench.

Slide your shoulder blade back and then drive your elbow toward the ceiling, pulling the weight up to the side of your rib cage.

Pause at the top, and lower the weight back down to the starting position. Repeat the movement for the specified amount of time or repetitions.

You should feel this exercise working your back and posterior shoulder muscles.