· Stand near a post or other stable tall object. With your one hand, hold the post.
· Grasp the dumbbell in your other hand with a pronated grip (palms facing backwards).
· Place the dumbbell in front of your thigh, this is starting position.
· Lift the dumbbell upward to your shoulder with your elbow pointing away from your body in a rowing motion.
· Lower your arm to starting position and repeat.
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