How do I perform a ball dumbbell row alternate arms?

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Wendy Batts
Fitness
When performing an alternating dumbbell row on the ball, you want to first choose a weight. Begin by lying face down on the ball with the ball placed close to your hips. Make sure that your feet are pointed straight down against a wall or stable object and your glutes and abs are squeezed. From this position, row one dumbbell back by bringing your thumb toward your armpit. Squeeze your shoulder blades together and pause, making sure that you are not arching your back or shrugging your shoulders. Return to the starting position and repeat on the other side for the desired number of repetitions.
 
Lie on your stomach on a stability ball with your feet pointed down and your legs straight.  Hold a dumbbell in each hand with your arms extended in front of your body.  draw-in your navel, contract your glutes and lift your chest off the ball.  Row by bringing the thumb of one hand up toward your armpit, contacting your shoulder blades together and being careful not to shrug your shoulders.  Hold the contracted position and then return the dumbbell to the starting position.  Repeat with the opposite arm.



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