INSTRUCTIONS
The Bent-Over Barbell Row Palms Down At Shoulder Width, Builds Biceps and Upper Back Strength
Modifications: 1) Use lighter plates. 2) Remove the plates. 3) Perform fewer repetitions or sets. 3) Replace the barbell with a lighter body bar.
Technique: Maintain a long back. Squeeze shoulders blades together as you bring the barbell forward. Avoid caving in at the low back, or dropping head and shoulders forward. If this occurs modify the exercise.
Stability Balls Are Sold on Amazon, Perform Better and Power Systems
Dumbbells are sold by Power Systems, Perform Better and Amazon
INSTRUCTIONS
There are 5 moves in this exercise. Lie on the stability ball with feet hip width. Hold dumbbells with a pronated grip in the start position with dumbbells under shoulders. 1) Slowly bend elbows into a right angle while lifting dumbbells up. 2) Keep elbows at right angles and move weights up aligning dumbbells with ears. 3) Straighten elbows while pushing dumbbells forward, arms forming a straight line. 4) Pull elbows back to a right angle. This is the same position as # 2. 5) Lower dumbbells to the start position. Repeat additional rounds as desired.
TECHNIQUE: Keep shoulders away from the ears. Push front of the hips into the ball by maintaining glute muscle activation. Remain stable during each movement.
MODIFICATION: If the ball is too large, or the weight too heavy, you’ll have difficulty with stabilization. If your feet don’t touch the floor, select a smaller ball or remove some of the air.
EQUIPMENT: Stability Ball and Dumbbells
Exercise Balls Are Sold on Amazon, Power Systems and Perform Better
Workout Bars are Sold by Weight at Perform Better, Power Systems and Amazon
Home Fitness Equipment: How To buy An Exercise Bar
INSTRUCTIONS
Take a prone position on the exercise ball with feet wider than hips. Bend elbows and grip the workout bar wider than shoulder width. Slowly bring the bar toward chest and then release to the start position. Grip is pronated with wrists straight.
TECHNIQUE: Remain stable throughout.
MODIFICATION: If the ball is too large, or the weight is too heavy, you’ll have difficulty with stabilization. If your feet don’t touch the floor select a smaller ball or release some of the air.
EQUIPMENT: Stability Ball and Workout Bar
Irene Pastore Fitness 