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Exercise preview

Dumbbell row unilateral

Beginner10 repsNo jumping

Muscles worked

Mid backLats

Also works

Biceps

You need

Dumbbells

How to do it

  1. Brace your off arm against something stable (bench, box). Stagger your stance so your leg on the side of your working arm is back.
  2. Try to get your torso to parallel with the ground. That will extend your range of motion.
  3. Let your arm hang freely and then pull your elbow back. Imagine you've got a tennis ball in your armpit and squeeze it each rep.