A. With your tummy or chest against the ball and feet against the wall, grasp a dumbbell in each hand. Place your hands on the floor below your shoulders.
B. Bend your elbows out to the sides as you raise the dumbbells, as if you are rowing a boat. Lower to the starting position.
C. Lift the dumbbells again, but this time keep your elbows in close to your torso.
Alternate the B and C positions for a total of 15 to 20 repetitions in each position.
Return to the hyperextensions and do one to two more sets of each exercise.
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The use of dumbbells gives you a much more comprehensive strengthening effect because the workout engages your stabilizer muscles, in addition to the muscle you may be pin-pointing. Without all of the belts and artificial stabilizers of a machine, you also engage your core muscles, which are your body's natural stabilizers.