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One Arm Bent Row

What it does?

One of the best all round exercises for your arms and back. Will help tone and develop the triceps along with the upper back muscles

What you need?

A bench and dumbbell

How do you do it?

- Position yourself next to a bench so that you are bent over with your left hand and knee on the bench
- Hold a dumbbell in your right hand down by your side
- Lift the dumbbell, bending your arm and drawing your elbow up towards the ceiling to approximately 90 degrees
- Hold briefly at the top then lower back down
- Repeat 10-12 times with each arm

Key Points

- Make sure your back is parallel with the bench and floor and keep it straight throughout the movement
- Concentrate on using your arms to control the movement, not your upper body



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Tricep exercise
Cable pushdown
Close grip press up
Dumbbell overhead extension
Lying extension
One arm bent row
Swiss ball dumbbell extension
Tricep dip
Tricep kick back
Tricep program
Tricep stretch
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