Aquaball Bent-over Row And Press

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The aquaball bent-over row and press workout is designed to target the obliques, lats, lower back, and shoulders.

Using the aquaball, this workout involves a combination of rowing and pressing movements to engage the targeted muscles.

While the aquaball also works secondary muscles, the focus of this workout is on the main muscle groups.

Stand with your feet shoulder-width apart, knees slightly bent, and hold the aquaball in both hands in front of your thighs.
Bend forward at your hips, keeping your back straight and your core engaged, until your torso is almost parallel to the floor.
Extend your arms straight down towards the floor, allowing the aquaball to hang in front of your knees.
Keeping your elbows close to your body, exhale as you pull the aquaball up towards your chest, squeezing your shoulder blades together.
Inhale as you lower the aquaball back down towards the starting position, maintaining control and a straight back.
Repeat the row and press exercise for the desired number of repetitions.

Start by standing with feet shoulder-width apart, knees slightly bent, and hold the aquaball with an overhand grip.
Hinge forward at the hips, keeping your back straight and core engaged, until your torso is parallel to the floor.
Initiate the movement by pulling the aquaball towards your chest, squeezing your shoulder blades together, and engaging your lats.
Once the aquaball reaches your chest, press it overhead, extending your arms fully, and engaging your shoulders.
Lower the aquaball back down to your chest, maintaining control and keeping your core engaged throughout the movement.
Repeat for the desired number of reps, focusing on engaging your obliques, lower back, lats, and shoulders with each repetition.