Dumbbell Renegade Rows
A challenging way to work your upper body - back, shoulders, and arms.
Start in push-up position, with each hand holding a dumbbell (dumbbell resting on the ground, hand around the dumbbell handle.) Pull one arm straight up so it's next to your chest; you'll be balancing on the other arm. Lower your hand back to the ground, then do the other arm.
It's probably a different exercise from anything you've done before, so start with smaller weights until you get used to the balance and movements. Once you're comfortable with the exercise, move up to weights which challenge your body.
You can make it even more challenging by adding a push-up in between rows, varying how often depending on your conditioning. 3 rows then a push-up; 2 rows then a push-up; alternating 1 to 1; or even 2 push-ups then a row..
Here's a short video by sixpackabsguide showing a good technique.
Legal Disclaimer (don't blame me).
Warning - I am NOT a licensed physical trainer, therapist, nutritionist, or a doctor. I am a regular guy who just happens to love exercise and fitness.
Exercise can be dangerous if done incorrectly or in excess. I can't see you, and you can't see me, to know if you're doing an exercise incorrectly, which could lead to injury.
Please Please Please seek help / advice / counsel from a local professional before starting a new program, or before doing an exercise you're unfamiliar with. This information is intended as a guide to point you in the right direction. If you aren't familiar with the exercises described herein, I highly recommend seeking professional advice before trying them.