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45-Degree Prone Dumbbell Row

Posted Nov 10 2008 4:42pm

45-Degree Prone Dumbbell Row (Beginner - Back)


1. Set an incline bench to a 45-degree angle. Grab a pair of dumbbells and lie chest-down against the pad. Let your arms hang straight down from your shoulders and turn your palms so that your thumbs are facing each other.

2. Bend your elbows and lift your upper arms as high as you can by squeezing your shoulder blades together. Your upper arms should be almost perpendicular to your body at the top of the move. Your forearms should be pointing toward the floor.

3. Pause, then slowly lower the weights to the starting position.

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