Prone 1 Arm DB Row

Lie face down on a large Swiss Ball, in order to commence the exercise with your arms straight, holding a suitably weighted dumbbell off the floor with one arm.

You will need to adapt a position that enables your upper chest to be extended over the ball, so you may need to rest your abdominal muscle in the center of the ball.

Smoothly pull the weight up towards your shoulder, aiming to squeeze your shoulder blades together.

Return back under control towards the floor until your arm is straight. Aim to keep the weight off the floor during your reps, as this will keep your muscles under contraction.

Avoid excessive rotation in the final part of the lift, instead aim to hold in the final phase for 2 - 3 seconds. Can be performed well with two dumbbells, however avoid dropping the head down during the lift.