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Body Building, Fitness — May 11, 2011 at 2:06 pm

Back Workout: One Arm Dumbbell Row

You don’t have to be tied down to a rowing machine in order to stretch the back muscles full and then trigger them. There is a simpler workout that does quite the same effects in a bit slower pace. This is not a competition between the two exercises on which one is the best, they are both excellent; the thing that there is a similar type of exercise suggests something new in which you can find your personal favorite among many.

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Grab a dumbbell in one hand and position your body on the bench with one knee and one arm on the bench like in the photo above. Keep a straight body aligned parallel with the floor, stretch the arm holding the dumbbell until you feel a full stretch of the back muscles. Then pull the barbell towards your chest and lower it down slowly to initial position. Make 3 sets with 12, 10 and 8 repetition (this is a default setting).

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Remember, keeping a straight back and stretch arm holding the dumbbell is very important. Each side of the back is triggered individually and gives special attention to it. It isolates one part of the back muscles in order to put the work on the other, and vice versa. This is a great exercises after doing pull ups.

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