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Start Position: Hold a dumbbell in one hand, and put the knee opposite of the arm holding the dumbbell on the bench. Brace your arm on the bench that is not holding the dumbbell. Keep your back straight and shoulders down.
MidPoint: Using lat strength, lift the dumbbell toward your torso, keeping your elbow fairly close to your side. Keep your arm in a fixed position, pretending it is just a hook. Finish Position: Slowly lower dumbbell down, and without pausing begin the next rep. Do 8-12 reps for each side. |
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