One-Arm Dumbbell Rows with Ball

Starting Position Begin this exercise by placing one hand on Swiss ball, standing with the same side leg behind the Swiss ball. The opposite hand is holding a dumbbell with your palms facing inward. Plant the ball of your foot on the ground approximately 12 inches behind you. Bend at the hips so that you create a flat back. Your spine should be in a neutral position.

Action Pull dumbbell straight up to the side of your chest, keeping arm close to your side. Slowly lower to starting position but don’t let the dumbbell touch the floor. Try doing 2 sets with 10-12 repetitions for each arm.

Special Instructions This exercise works on your stabilizers to help create better balance.

Muscles Worked: Upper back, Shoulders, Biceps

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