Prone Airplane Row
In a high plank position with shoulders, elbows and wrists all in one straight line, holding dumbbells in hands, pull elbow back toward body so dumbbell stops near rib cage. At that point you want to twist your body and open up, then raise the dumbbell in the air so you are on the sides of your feet and your arms are in one straight line. Then lower dumbbell as you raised up.
Prone airplane rows increase middle back, lat, shoulder and core strength as well as increase shoulder stability.
P.S. Do you like this video and want more like them?