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Watch this video and more on A Few Fun Moves
Note: Your supporting surface can be to the side or front of you
Like the single arm bent over row but two arms.
This movement could be substituted for the seated row machine in the gym if you had access. Note - you'll be able to row heavier with the seated row machine than you could in the above position.
A. two knees on the ground
B. bottom leg extended out will add my intensity