![]() Rowing is an essential motor pattern when it comes to growing your back. ![]() Lower the weights until your arms are parallel to the floor or you experience discomfort, then reverse the motion and sweep them back up to the starting position. Slowly open your arms up, letting them fall to the sides under control and with a slight bend in your elbows. Lie on your back on a flat bench with a light dumbbell in each hand at arm’s length above your head.
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