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External Resistance

1. Seated Row

 Starting Position- Sit on top of the ball using a wide foot stance and knees bent to 90 degrees. Wrap a rubber resistance cord around a stable object, grasp the handles with the arms extended and an upright torso.

 Movement Description- Keeping the torso upright, pull both arms simultaneously toward the body.

 Variations-           a. Seated high row: upper arms parallel with the ground.

                                b. Seated compound rowing: Perform the normal seated row, except bend forward when the arms are fully extended.

                                c. Bending forward using 1-arm

 2. Dumbbell Row, Chest on Ball, Two Arms Simultaneously

 Starting Position- Lie in a prone position placing the ball under the chest. Legs should be extended, and arms held out at a 90 degree angle holding dumbbell’s.

 Movement Description- Lift the elbows high into the air while maintaining a 90 degree shoulder angle.

 Variations-           a. Dumbbell row, 2-arms simultaneously

                                b. Use 1-arm

                                c. 1-arm with mobility: when dumbbell is at highest point, roll onto opposite side of body and continue to lift the shoulder on the dumbbell side.

                                d. 1-arm with feet parallel: standing up with hips slightly flexed and leaning on one hand against the ball.

                                e. 1-arm with feet staggered (standing)

                                f. 1-arm with feet further back (standing)

 3. Dumbbell Pullover, Two Arms Simultaneously

 Starting Position- Lie in a supine position with the ball placed under the upper back, hips straight and knees bent to 90 degrees. Hold the dumbbell’s just over the chest.

 Movement Description- Slowly allow the dumbbell’s to lower behind the head. Keep the elbows in and slightly bent. Return to the starting position.

 Variations-           a. 2-arms alternating

                                b. Use a Powerball

 4. Dumbbell Supine Diagonal Crossover

 Starting Position- Lie in a supine position with the ball placed under the upper back. Hips should be straight and the knees bent at 90 degrees. Hold one dumbbell at the side with the opposite hand placed on the hip.

 Movement Description- Carry the dumbbell over and across the chest and lower it to the opposite shoulder, keeping the elbow slightly bent. Return to the starting position.