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: 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.

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