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Dumbbell One-Arm Rows on Swiss Ball

GymAmerica
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
Instructions: 
1. Place a dumbbell directly in front of a stability ball.
2. With your knees on the floor drape your stomach over the stability ball and grab the dumbbell in one hand with your palm facing the floor.
3. With the ball snug against your thighs and rib cage lift your chest slightly off of the ball - keeping your arm with the dumbbell extended out in front of you.
4. Bending your 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.

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