How do I perform a ball dumbbell row 1 arm?

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Wendy Batts
Fitness
When performing a single-arm, 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 the 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 the dumbbell to the starting position and repeat for the desired number of repetitions on each arm.
Lie on your stomach on a stability ball with your feet pointed down and your legs straight.  Hold a dumbbell in one hand with your arm 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 your 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 same arm.



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