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One Arm Dumbbell RowMuscle: Middle BackOther: Biceps, LatsType: CompoundPosition your left foot on the floor and place your right knee on a flat bench. Place your right hand on the bench so that your wrist is in-line with your shoulder. With your hand supporting all your body weight, lean slightly forward. While looking forward, your back should close-to parallel with the floor. Looking forward will help your back remain flat. Hold a dumbbell in your left hand and pull the weight straight up as far as possible. Exhale as you contract the back muscles to bring up the weight. Keep your shoulders square to prevent you from doing the exercise incorrectly. As you inhale, slowly lower the weight, following the same pattern. Do not swing the weight up and keep the back flat by looking forward during the entire exercise. After you completed a set of exercises, switch to the right arm by placing the left knee and left hand on the bench.