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Basic Free Weight Workout

6 of 9

Bent Row

A. Place your right knee and right hand on a chair; slightly bend your left leg. Holding a weight in your left hand, let your left arm hang straight down.

B. Keeping your back flat, pull your left elbow up, bending your arm at a 90-degree angle and squeezing your shoulder blade. (Imagine that you are trying to start a lawn mower.) Slowly straighten your arm, returning it to the starting position. Repeat eight to 12 times, then switch sides and repeat.

 
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