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If you can’t find a bench, something firm and around the same height like an ottoman or sofa will work. Keeping your back parallel to the floor helps you hit your shoulders and biceps when you bend your arm. How to: Place your right knee and right palm flat on a bench. Your knee should be directly under your hip, and your arm should be straight, with your wrist below your elbow. Hold a dumbbell in your left hand. More you can try this out View photos Supported Bent-Over Row (cont.) How to: Exhale as you slowly bend your elbow up toward the ceiling. Let your elbow graze check over here past your ribs and stop just when your elbow passes the plane of your back. Inhale as you straighten your arm for one rep. Do 10 to 15 reps; then switch sides. More Tricep Kick-backs Suggested dumbbell weight: Something on the lighter side, between three and five pounds.
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