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Equipment

Swiss Ball
Dumbbells

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Bent Over 1 Arm Row - Swiss Ball

Taking the dumbbell in your right hand bend over and place your left hand on the ball. Your left leg should be forwards and your right leg positioned behind you so that it is comfortable but also so that your back is not curved or arched.

Your right hand should be hanging downwards at your side. Bring the weight up leading the movement with your elbow and keeping the arm in close to your body.

When your elbow is as high as you can get it stop and slowly lower the weight back down.


Do's Don'ts
  • Do breathe out on the way up and in on the way down
  • Do keep your back straight
  • Do keep your arm close to your body throughout the movement
  • Do lower the weight down slowly
  • Do try to use a mirror to watch your technique
  • Do only move your arm
  • Don't arch your back
  • Don't curve your back
  • Don't swing the weight about
  • Don't hold your breath

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