Online Fitness Trainer, Exercise Programs & Workout Routines

Alternating Rows on Swiss Ball

Posted by GymAmerica
Tuesday, April 3, 2012 at 5:39pm filed under Back

Calories Burned:  306 calories per hour   (based on a body weight of 150 lbs.)
Primary Muscles Trained:  Latissimus Dorsi
Secondary Muscles Trained:  Spinal Erectors
1. Place a dumbbell directly in front of a stability ball.
2. With your legs outstretched, drape your stomach over the stability ball and grab a dumbbell in each hand with your palms facing the floor.
3. With the ball under your rib cage lift your chest slightly off of the ball - keeping your arms extended out in front of you.
4. Bending one elbow bring the weight back so that it is next to your shoulder, squeezing your shoulder blades together during this movement.
5. Extend your arm back in front off you to the starting position and repeat with your other arm.

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