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Exercise Demonstrations

One-Arm Dumbbell Rows with Ball

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One-Arm Dumbbell Rows with Ball Exercise

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. The opposite leg is held off the floor approximately 12 inches. Bend at the hips so that you create a flat back. Your spine should be in a neutral position.


Pull dumbbell straight up to the side of your chest, keeping arm close to your side. Slowly lower to starting position but donít 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

Click here to read about selecting the proper amount of weight.