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Deep lunge forward with your left foot and keep your body in a long forward-leaning angle from head to the right heel. Hold a medium weight in the right hand and let the weight hang toward the floor. Prop the left elbow on the left thigh for support if needed. Squeeze the back and bend your elbow close to your body, bringing the weight to your lower ribs. Lower the weight. Try to keep your body still and isolate the arm movement

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