Stability-Ball Dumbbell Renegade Row

• One stability ball

1. Setup:

• Start by placing the stability ball on the floor.

• Hold a dumbbell in each hand.

• Position your body in a plank position by placing your feet on the floor and your hands grasping the dumbbells.

• Your body should form a straight line from your head to your heels.

2. Positioning:

   • Place your knees on the stability ball. This will stabilize your lower body.

   • Ensure your arms are extended straight down, holding the dumbbells, with your wrists in line with your shoulders.

   • Keep your core engaged to maintain balance and stabilize your hips.

3. Movement:

   • While maintaining your plank position, pull one dumbbell towards your rib cage.

   • Aim to keep your elbow close to your body as you row the weight.

   • Lower the dumbbell back to the starting position in a controlled manner.

4. Alternating Sides:

   • Repeat the rowing movement with the opposite arm.

   • Continue alternating arms, performing an equal number of repetitions on each side.

5. Tips:

   • Keep your hips level throughout the movement to avoid sagging or twisting.

   • Focus on using your back muscles to pull the dumbbell, rather than just your arms.

   • Keep your gaze slightly forward to maintain a neutral neck position.

6. Breathing:

   • Inhale as you lower the dumbbell and exhale as you pull it toward you.

7. Repetitions:

   • Aim for 8 to 12 repetitions on each side, depending on your fitness level.

8. Cool Down:

   • After completing your sets, take a moment to stretch your back and arms to aid recovery.