Bent Over Forehead Row

Care should be taken to avoid excessive bouncing or using heavy weights, as this exercise will place pressure on the neck.

Having the Swiss Ball pushed into a corner of the room, and reduce the balls inflation, will reduce the instability, and thus make the exercise easier. Alternatively, you may decide to secure the ball within some step box rises, which you can also use to make the resting position more comfortable.

If you have weak neck muscles, or are unconditioned to weights, avoid this exercise.

START

FINISH

Commence the exercise with your knees 8 inches apart, holding suitably weighted dumbbells in each hand, keeping your arms straight, resting your forehead on suitably heighten Swiss Ball, whilst kneeling on the floor.

Aim to keep your back parallel to the floor, whilst lifting the weights from a straight position to an angle of 90 degrees or more, aiming to take the elbows high.

Concentrate on keeping the elbow close to your side, lifting the weight using your back muscles rather than your biceps. Having your forehead in contact with the Swiss Ball throughout, will help to isolate the back muscles and minimize poor technique.

Hold in the final phase for 1 – 2 seconds before lowering down under control, then repeat for desired amount of reps prior to changing sides.

Aim to keep the weight off the floor throughout your reps in order to keep your back muscles contracted and maximize exercise benefits.