Power One-Arm Row (Rapid Fire)

Start with your legs spread and knees slightly bent in an athletic stance. Bend forward at the waist and place the stabilizing arm on a Swiss Ball. With the other arm, hold a dumbbell and relax your arm so the dumbbell is hanging straight down from your body. Then, perform a one-arm row by pulling the dumbbell toward your stomach and keeping your upper arm tight to your side. Bring the dumbbell back o the starting position. Repeat this motion as fast as you can through the lift.