One

Starting Position: Assume a pushup position with your hands on the dumbbells which should be placed directly below your shoulders. Legs straight out behind you and shoulder-width apart. Maintain this push-up position throughout the entire exercise.

Two 

Row the right dumbbell up to your rib cage / side of your chest. Hold this top position for 1-2 seconds.

Three

Slowly lower the dumbbell to its original position. Repeat similar process with opposite arm. 

Start with 12-15 reps and work up to longer sets