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Back Exercises - Bent Over Dumbbell Rows
Primary Muscles: Latissimus Dorsi
Secondary Muscles: Middle Trapezius & Rhomboids
  1. One knee and hand are on the bench while your other foot is on the floor with your knee bent slightly. (OR with no bench one foot forward, knee bent, and one foot behind, leg straight. The same side hand is on your thigh of your forward foot for support.)
  2. Stick your chest out and keep your back flat.
  3. The dumbbell is in your free hand is slightly angled forward and your thumb is pointing slightly up.
  4. Pull your elbows back to 90 degrees of flexion. You should be pulling from your back and squeezing your shoulder blade in towards the center of your back. Your elbows should graze your ribcage.

Helpful Hints:
This is a challenging exercise to do correctly so start out with a light weight and make sure you maintain good technique such as keeping your back flat

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Back Exercises
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Pro-Active Fitness® Inc. is a leader in developing and executing Individual and Group Fitness training programs, Sports Specific Training programs and Corporate Fitness and Wellness programs. ProActive Fitness is also proud to offer virtual training to clients via the internet and phone. This service is excellent for those people that would love to have the benefit of a ProActive Fitness personal trainer. We would love for you to be part of the ProActive Fitness family and would cherish the opportunity to help you achieve your health and fitness goals. Serving various towns in the Boston Metro West area including, Wellesley, Weston, Natick, Newton, Needham, Lexington, Wincheste , Carlisle and Bedford, Brookline.
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