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Year Long Workout: Phase X, Workout D

2A One-Point Dumbbell Row

Sets: 2-3 Reps: 10 Tempo: 311 Rest: 60 Seconds

Hold a dumbbell in one hand and raise that same side's leg into the air so that you're balancing on the opposite leg. Keeping your lower back in its natural arch, bend forward at the hips until your torso is about 45 degrees to the floor. Allow your arm to hang straight down [1]. Row the weight to the side of your chest [2], and reverse the motion to return to the starting position. That's one rep.

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