Alternation or Piston-Style Bent-Over Row

Start: Start with the dumbbells hanging slightly in front of your shoulders and arc them back toward your hips as you lift them. When you're ready, try bent-over rows one arm at a time, using any grip. Do a complete repetition with one arm before repeating with the opposite arm, or raise one dumbbell while lowering the other.

Finish: Pull the weights up until they're even with your lower rib cage and your elbows are higher than your torso. Keep your torso in the same position throughout, and maintain the slight bend in your knees.

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