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Dumbbell Single Arm Pendlay Row

Stand with feet hip-width, hinge forward until torso is nearly parallel to floor.
Grab dumbbell from floor with straight arm, keeping back flat and core braced.
Pull elbow straight up to ribs, then lower dumbbell fully back to the floor each rep.
دليل تمرين Dumbbell Single Arm Pendlay Row - تدريب عضلات الظهر العريضة | MuscleWiki