Exercise: Dumbbell Single Arm Rowing

Place your right knee and right hand on the bench, keeping your back and neck straight. Hold the weight in your left hand, keeping the arm pointing straight toward the floor. Keep your left leg slightly bent.

Bring your left elbow straight up toward the ceiling, making sure that you are never using momentum to bring the weight up. As you pull up, squeeze the muscles between your shoulder blades. Lower the weight straight back down, with control.

Source: http://www.fitness.com/exercises/454/dumbbell_single_arm_rowing.php

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