Learn This Lift: One-Arm Dumbbell Row

Let's torch those muscles! For this movement, you'll just need a flat bench and dumbbells. The main area that's worked is the middle of your back, but this exercise also affects your biceps, lats, and shoulders.

1) Place on hand and knee on the flat bench.

2) Hold one dumbbell with arm extended. 3) Raise dumbbell up to your side, squeezing your lats. Keep back stabilized and flat. Lower the dumbbell back down slowly to the starting position.

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If you have any additional tips for this exercise, please let me know in the comments below and I will add them to this card. :)

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