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One Arm Rows – Muscle Group: Back

  1. Holding a dumbbell in one hand with your arm straight, place the opposite knee and hand on a bench, keeping your back flat.
  2. Lift the dumbbell up to the side of your chest, bending at your elbow.
  3. Lower the dumbbell back to a straight arm position, keeping your back throughout.
  4. Complete all reps on one side before switching to the other side. You can also substitute a kettlebell or plate for this exercise.


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The workouts, advice and information provided on DONNY KING FITNESS are meant for healthy adults only. So if you have any doubt whether or not the info provided here is for you, you should consult your doctor just to make sure. If you have any health issues or pre-existing conditions, please consult your doctor before starting any of the workouts or exercises provided.