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Circuit 2, Move 2: Bent-Over Row

This move makes for shapely shoulders and a powerful back. Stand up, pick up your dumbbells again, and follow these steps.

  • Lean forward and bend both knees, remembering to keep a flat back.
  • Extend your arms so they are straight. Lift the dumbbells straight up to chest level, squeezing your shoulder blades together as you do. Be sure to keep your elbows in and pointed upward. Don't arch your back.
  • Slowly lower the weights back to the starting position to complete one rep.
  • Do 10 reps to complete a set.

Use 10- to 15-pound dumbbells.

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