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Chair and Dumbbell Workout: Beginner

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Single Arm Dumbbell Pull

Target: Back, biceps (elbow flexors), rear shoulder, and core


  • Begin with your knees slightly bent, with one hand on a chair or bench for added stability.
  • Grasp a dumbbell in one hand, and fully extend your arms toward the floor.
  • Keep your upper body almost parallel to the floor, as shown.
  • Look down to assure optimum neck alignment.
  • Draw your belly button into your spine in order to activate your supercenter.
  • Keep your body stable throughout the exercise.


  • Pull the dumbbell up to where your elbow just passes your body.
  • Your arm will form a 90-degree angle at the top of the motion.
  • Extend the dumbbell back down to the starting position.
  • Continue the exercise for the recommended number of repetitions and immediately perform the exercise on the other side.

Next:  Basic Squat Press


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