Low back

  • The standing press-behind-the-neck targets the muscles of the shoulders, arms and core. This exercise is suitable for all fitness levels.

  • The standing one-arm dumbbell press is a beginner exercise to improve overhead pressing strength. Pressing up one dumbbell places a higher demand on the core to maintain proper form.

  • The SB dumbbell fly is a beginner exercise to strengthen the pectoral muscles, the anterior deltoid muscle and the biceps. The instability of the stability ball places a higher demand on the core to maintain proper form.

  • The inverse row is an excellent exercise to develop strength in the upper back, the posterior shoulder region, the arms and core. It is suitable for all fitness levels.

  • The alternating grip inverse row is a variation of the inverse row. By alternating the grip more muscle fibres in the upper back and arms are recruited. 

  • The barbell row is an intermediate level exercise to develop core and upper body pulling strength.

  • The BOSU staggered stance alternated dumbbell row is an excellent exercise to develop core and upper body strength. Balancing on the BOSU enhances proprioception and stability. This exercise is suitable for all fitness levels.

  • The one-arm, one-leg dumbbell row is a beginner exercise that targets the muscles of the upper back, the posterior shoulder region, the arms and core. This exercise emphasizes single-leg stability and balance.

  • The staggered stance, one-arm low row is a beginner upper body exercise. Pulling the handle from a low position places a higher demand on the core to maintain proper form.

  • The one-arm, one-leg low row is an intermediate level exercise to enhance upper body and core strength, single-leg stability and balance. Pulling the handle from a low position places a higher demand on the core to maintain proper form. Make sure to take support on the leg opposite to the rowing arm.