Select desired weight. Place close-arm row attachment onto pulley carabiner. Adjust right-side pulley to a middle position (while seated on a ball and arms extended, pulley should be in line with arms). Grip both handles, facing the weight stack, palms facing each other. Sit tall on a stability ball with abs engaged, feet flat on floor, hip-width apart, and knees above ankles. Extend arms in front of body. The weight should be slightly lifted off the stack in this start position.
EXHALE: Row the handles towards your ribs, pointing your elbows behind you, keeping your arms close to the sides of the body, and squeezing your shoulder blades together.
INHALE: Slowly return to the start position to complete one rep.
Row back with control, not momentum. Keep your balance on the stability ball by engaging your abs and planting your feet. Dont bend at the wrists to row further--keep wrists in line with the forearm.
Muscles Worked: Back