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  1. Get into a plank position, putting your weight on one forearm on a bench. Squeeze your core and glutes to keep your spine straight. Grab your dumbbell with the other arm. Squeeze your back muscles to row up until the weight touches your ribcage, then hold it there for 30 seconds.
    www.menshealth.com/fitness/a28433799/plank-row-elevated/
    www.menshealth.com/fitness/a28433799/plank-row-elevated/
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