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Stability balls may have a reputation as a tool for beginners, but as Jeff illustrates, they can be a valuable tool in more advanced workouts as well. Follow along with this feature video to learn how to use a single-arm dumbbell row and a stability ball in tandem and maximize the impact of both.

Unlike many stability ball exercises, this one requires that you lie on the ball face-down. Kneel with the ball in front of you, making sure that your dumbbell will be within reach when you are situated on the ball. Lean against the ball and allow it to roll until it is centered from the top of your pelvis to the center of your chest. This is necessary for balance and support. Use your free hand to assist in keeping your balance by placing it on the ball. Extend your feet and place them shoulder-width apart to assist in stability.

Hold the dumbbell parallel to the body and lift it until it is even with your chest, using a rowing motion. Lower it almost to the floor before raising it again. Resist the urge to lay the weight on the floor or rest it on the stability ball between or during reps. Depending on your muscles during the entire exercise ensures that they work as fully as they can. Use a slow, controlled motion to get the most out of the move, pausing at the apex of the lift. Each rep should take about two seconds to complete. Ten reps constitute a set.

Don’t forget to do another set using the other arm as well. You may need to roll off of the ball and re-seat your body with the dumbbell on the opposite side. Be careful to keep your balance. If you would like to do multiple sets, alternate arms to give each arm a rest in between.

While your arm is working against the resistance of the weight, your abdomen and back are engaged to keep your balance on the ball. This means that the exercise is not only targeting the arm, latissimus dorsi, or lats, and upper back, but the core as well. This makes it a more complete body exercise than if done on a bench.

Remember that combining weight-bearing exercises with a stability ball can take your advanced workout to the next level. Follow Jeff’s lead in combining core stability and strength training to achieve a total-body workout in less time.