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One Arm Bent Row

What it does?

One of the best all round exercises for your arms, shoulders and back. Will help tone and develop the shoulders 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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Barbell shoulder press
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One arm bent row
Resistance band bent over row
Upright row
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