- أساسيثانويثالثي
- الصعوبة
- Novice
- القوة
- Pull
- القبضات
- Neutral
- الآلية
- Compound
- Start by standing in front of a flat bench with your feet shoulder-width apart and holding a dumbbell in one hand.
- Place your other hand on the bench for support, and bend at the waist so that your chest is parallel to the ground.
- From this starting position, row the dumbbell up towards your chest, squeezing your shoulder blade together as you do so.
- Make sure to keep your elbow close to your body and your core engaged throughout the movement.