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PRONE ON ONE LEG ROW

LATISSIMUS DORSITRAPEZIUSRHOMBOIDSBICEPS BRACHIIFOREARMROTATOR CUFF

LINEAGE: Rows

POSITION: PRONE ON ONE LEGEQUIPMENT: DUMBBELLEQUIPMENT: STABILITY BALLGRIP: WIDE PRONATEDEXECUTION: UNILATERAL

VARIANT 01

Attach a chord to the lower part of door, lay face down on a stability ball and lift one foot off of the floor and grab a dumbbell and handle in one hand, allow your weight and handle to hang toward the floor, then bring both dumbbell and handle up at a 90 degree angle in alignment with your shoulder girdle.

POSITION: PRONE ON ONE LEGEQUIPMENT: DUMBBELLEQUIPMENT: STABILITY BALLGRIP: WIDE PRONATEDEXECUTION: ALTERNATING

VARIANT 02

Lay face down on a stability ball grab a dumbbell in both hands then lift one foot off of the floor, allow your weights to hang toward the floor, then bring one dumbbell up at a 90 degree angle in alignment with your shoulder girdle alternating each side.

POSITION: PRONE ON ONE LEGEQUIPMENT: DUMBBELLEQUIPMENT: STABILITY BALLGRIP: WIDE PRONATEDEXECUTION: BILATERAL

VARIANT 03

Attach a chord to the lower part of door, lay face down on a stability ball and lift one foot off of the floor then grab a dumbbell and handle in both hands, allow your weights and handles to hang toward the floor, then bring both dumbbells and handles up simultaneously at a 90 degree angle in alignment with your shoulder girdle.