subject: Strength And Muscle Gain [print this page] One-Arm Dumbbell Row: Position your body over the flat bench. With the stability ball, position yourself in a split-squat stance. Feet should be secure on the floor. Knees slightly bent. Hold the dumbbell in your hand and allow your arm to extend fully. Pull the dumbbell upward to the hip and let your elbow go up as far as possible. Stabilize your hips and keep your back flat.
Dumbbell Squats: Stand with your feet shoulder width apart. Now, go down in a seated position and then return back to the original position. The main advantage of this exercise is you can do it without using weights.
Walking Lunges: Take a large step forward and bend your knees. The knee on your forward leg should stay above the ankle, while the rear knee nearly touches the floor. Return to the upright position and repeat on the other side.
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