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Get a Fighter's Physique: Workout IX

2A REACTIVE ROW

Sets: 2 Reps: 12 (each side) Rest: 30 sec.

Grab a light dumbbell in one hand and rest the opposite side's hand and knee on a bench. Allow your arm to hang [1]. Explosively row the dumbbell to the side of your chest, letting go of the weight in the top position [2] and then quickly catching it and lowering your arm back to the starting position. That's one rep. Complete all your reps, and then switch sides and repeat.

  

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