A great substitution for the Bent Over Row or for a regular row when your canoe is unavailable.

- Stand to the side of a bench/chair
- Take the hand and knee that are closest to the chair and support both on the elevated surface
- Chest over the ground
- In the opposite arm hold a single weight that is oriented towards the ground
- Pull weight to the chest with elbow at a right angle
- Knuckles make contact with lower rib cage
- Pinch shoulder blades back at top
- Lower down with control, repeat