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exercises

Single-Arm Canadian Row

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How to: Single-Arm Canadian Row

Primary Muscles Used:Back, Lats, Rhomboids, Traps

Exercise Families:Horizontal Pull

Equipment:Dumbbell(s), Bench

Trainer:Kelsey Wells

  1. Place a bench horizontally in front of you. Holding a dumbbell in your right hand, position your left hand on the bench under your shoulder. Stand with both feet hip-width apart and your legs fully extended behind you, resting on the balls of your feet. This is your starting position.
  2. Inhale. Exhale. While maintaining a straight back and stabilising through your abdominals, bend your elbow to pull the dumbbell in towards you, ensuring that your elbow remains in close contact with the right side of your body. You should feel a small squeeze between your shoulder blades. Brace your abdominals to ensure that your hips remain parallel to (in line with) the floor.
  3. Inhale. Extend your right elbow to return to the starting position. Complete half of the specified number of repetitions on the same side before completing the remaining repetitions on the other side.

Alternative Exercises for Dumbbells

* Results may vary. Strict adherence to the nutrition and exercise guide are required for best results.

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