toward you, rather than moving your body toward the bar.
lie on a swiss ball holding a medicine ball in between your knees. then, with a dumbbell of equal weight in each hand, alternate pressing the dumbbell over head. while one arm is pressing the dumbbell, the other arm should remain extended.
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 