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Bench-Supported Single-Arm Row

平凳俯身单臂划船

0:45

CategoryUpper-Body Strength

How to do it

Support yourself on a flat bench with one hand and one knee; let a dumbbell hang in the other hand, row it up along your side to the ribs, then lower under control. Trains single-arm pulling strength in the lats and mid-back and improves left-right strength symmetry. Suitable for rowing, swimming, climbing, rugby, boxing and other sports that need one-sided pulling strength.

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