Topics: Early Sampling: Which is Better? He says, "The risk outweighs the reward. Seated Cable Cross Rows with Stability Ball Starting Position Select desired weight. The simple form and potential creativity are big pluses for Cable Rows, but they do not build lower-back strength like Bent-Over Barbell Rows. Row the weights to your sides, squeezing your shoulder blades together. | However, Single-Arm Dumbbell Rows have a couple of drawbacks. The Bent-Over Barbell Row is an old-school exercise that is super effective for building back mass and strength. Starting Position Lie face down on a stability ball, with your toes on the floor behind you and your knees bent slightly and off the floor. Try These Performance-Boosting Beach Workouts, Keep Your Workouts Simple for Better Results, Build Explosive Strength with This Olympic Weightlifting Program, Why the Clean Pull is Perfect for Athletes, 8-Exercise Advanced Chest and Back Workout, 5 Tips to Intelligently Train Through Lower Back Pain. The Inverted Row is a bodyweight exercise that requires you to fight gravity to pull yourself up to a fixed bar. a) Sit on the floor with back straight, and legs straight out in a V-shape. #2. Women's Health may earn commission from the links on this page, but we only feature products we believe in. You can quickly load weight on and off, and since the end of a barbell is significantly thicker than a dumbbell handle, they also train your grip. "Every time the dumbbell is lowered, the torso has to stay stable. Programs like UNC Baseball and athletes like Terrell Owens include Seated Cable Rows in their routines (though Owens typically uses a resistance band). Step 1 Assume start position as shown, sitting on stability ball, hands comfortably at sides. BACK If you've got the time and energy to perform other variations, you'll get more results for your effort. However, due to their supported nature Chest-Supported Rows don't offer much bang for your buck. UPPER BACK. BARBELL Ensure your feet are firmly planted on the ground. "I wouldn't say it's a beginner's movement," says Esser. From there, you use two dumbbells to perform a Row. The Seated Military Shoulder Press Double Arms Stability Ball is really a functional exercise that works your shoulders and triceps. Chest-Supported Rows put you in a belly-down position on an incline bench. How To: Do stability ball lower back extension with thrusts How To: Do stability ball center and oblique situps How To: Do stability ball exercises with Martha Stewart How To: Do stability ball backbend holds How To: Use a stability ball for seated alternate cable rows Upright Rows might build trap and lat strength, but safer options, such as Deadlifts, are a better choice. Notes: #1. Stability Ball DB Row Holding dumbbell with one hand, place opposite hand on top of stability ball Keeping back flat and feet flat on floor, pull dumbbell to chest They can be done either free-standing or with the support of a bench. A frequent cause of shoulder pain, shoulder impingement occurs when a bony part of your shoulder known as the acromion rubs against the shoulder tendon and bursa sac, creating inflammation and causing pain. Unlike other Row variations, they are performed in a seated position. Sit upright on a stability ball with legs hip-width apart and feet flat on the floor. 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