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The Bent Over Row for a Stronger Back
To perform this support yourself on a workout bench with one knee and one hand. With the other hand lift a dumbbell from the floor to your side, until your upper arm is just beyond horizontal or at the height of your back. This is then lowered until your arm is extended and shoulder stretched forward.
A variation of this exercise can be performed using a barbell, by bending forward and pulling the barbell towards the chest. Keep your knees slightly bent and look forwards during lifting to ensure good form.
Barbell Bent Over Row Video Tutorial
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