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Preparation

Kneel over side of bench by placing knee and hand of supporting arm on bench. Position foot of opposite leg slightly back to side. Grasp dumbbell from floor. Execution

Pull dumbbell to up to side until it makes contact with ribs or until upper arm is just beyond horizontal. Return until arm is extended and shoulder is stretched downward. Repeat and continue with opposite arm.

Preparation

Step up and grasp bar with overhand wide grip. Execution

Pull body up until chin is above bar. Lower body until arms and shoulders are fully extended. Repeat.

Dumbell bent-over row

Wide grip pull up