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The bent-over row is an exercise you can do with a dumbbell to strengthen the muscles in your upper back and the back of your shoulder.
Start with one knee resting on a weight bench. Lean forward, supporting yourself with your hand. Hold a dumbbell in your other hand, letting your arm hang straight below your shoulder. Slowly raise the weight until your elbow lines up just below your shoulder.
You'll feel tension in the back of your shoulder and the muscles across your upper back. Then slowly lower the weight to the starting position. Repeat.
You can also do the bent-over row without a weight bench. Stand with your feet comfortably apart. Then bend your knees and lean forward at the hips.
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