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2. When you are standing, bend your knees slightly, conserving your back straight, and bend ahead barely. 1. Place your hands with the palms facing downward on the flooring, shoulder-width apart, with a slight bend in your arms. 2. Bend ahead and slightly bend your knees. Beginner: Perform them in your knees or towards a wall. 1. Lie in your facet with the knees slightly bent. To perform a bent over row, you'll need a barbell. Beginner: Perform together with your toes on the ground or slightly bent to scale back intensity. Beginner: Use lighter weights. Beginner: Use lighter weights or resistance bands. Maintain a neutral spine and keep away from swinging the weights while performing this exercise for flabby arms. Keep your head up and your arms close to your sides such that there's a 90-diploma angle between your forearm and upper arm. 3. Keep your elbows close to your body. This move makes use of the same body positioning, but the individual keeps their arms straight with their palms flat on the flooring, straight beneath the shoulders. 1. Stand with your feet shoulder-width apart and seize a barbell along with your palms going through down. The dumbbell must be held behind your head, and your palms must face the ceiling.