Side-arm curl
Hold a 6- to 8-pound dumbbell in your left hand and lie with your left side on a stability ball so it’s centered under your chest and your upper arm. Stack your feet so your body is aligned from head to heels and rest your right hand on the ball or your hip. Extend your left arm toward the floor, palm facing up. Curl the weight toward your head, then turn your palm to the right and lift your upper arm to shoulder height. Reverse the move to return to the start position and repeat. Do 15 to 25 reps, then repeat the move for your right arm.
Preacher curl
Hold a pair of dumbbells, 6 to 8 pounds, and lie on a stability ball so it’s centered under your rib cage and your upper arms are resting on it. With your knees bent on the floor, extend your arms toward the floor in front of you. Curl the dumbbells toward your head, keeping your upper arms still. Return to the start position and repeat. Do 15 to 25 reps.
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Seated row
Attach the center of a resistance tube with handles to a stable object about a foot off the floor. With a handle in each hand, sit on the floor with your legs extended, knees slightly bent and feet hip-width apart. Extend your arms in front of you at chest height, palms facing each other. Contract your abs and pull your shoulder blades down and together. Bend your elbows and draw the handles toward your rib cage. Straighten arms to return to start position, then do 10 to 15 reps.
Oblique lift
Place a stability ball between your ankles and lie on your right side, propped up on your right elbow. Rest your left hand lightly behind your head. Lift your hips off the floor, squeeze your legs together against the ball, then reach your left elbow toward the floor in front of you. Return to the start and repeat. Do eight to 10 reps, then switch sides to complete the set.
WORKOUT TIPS
* Don’t drop your chin toward your chest; this puts pressure on your neck.
* As you pull, pretend you’re squeezing a fat pencil between your shoulder blades.
* Don’t straighten your legs; this can reduce your range of motion and place stress on your lower back.