New Exercise of the Month – Bent Over DB Single-Arm Row

April 30, 2009 by  

The bent over row is a great exercise to tone the back and arm muscles. It can be performed using a bench or a swiss ball. By using a swiss ball it also challenges the nervous system and utilises the core and bum muscles as well. This is because the ball creates an unstable environment that forces these muscles to work very hard.

As always i have included 3 different variations to cater for all levels of experience and ability. The first uses a bench for support, this is a great way for beginners to learn how to perform the exercise correctly and safely. The Intermediate variation uses a swiss ball to increase the challenge on the central nervous system. The advanced version requires high levels of co-ordination and balance and should only be attempted by those who are comfortable kneeling on a swiss ball and lifting there legs and hands away from the ball.