Editor's Note: Mike Simone

Instead of sticking to your day-in, day-out routine - randomly slip in a One-Off workout to break things up and test yourself.

We have bad news for you. While you were busy bombing your chest and biceps, you've neglected your upper back-and it's angry. So much so, in fact, that it refuses to grow any more and has even shut down further growth of your pecs and arms until you address this imbalance and correct it. Sergio Rojas, C.S.C.S., a strength coach in Chicago, is here to help you make amends. His advice: Pile the weight on your rowing exercises-that will help you balance out your upper body in no time.

Grab two pairs of dumbbells, one heavy set and one lighter set (you may want to use light weight plates) and place them on the floor in front of you. 

Lie facedown on a Swiss ball, and grab the set of heavier dumbbells. Keeping your elbows straight, pull your arms behind you as you squeeze your shoulder blades together. That's one rep.

Perform eight to 12 reps, then drop the weights and pick up the lighter pair. 

Perform eight to 12 reps, then rest 60 seconds. Repeat this superset once, and then move on to a traditional rowing exercise.


[see: 7 Reasons You're Not Getting Stronger]

[see: Weak Link Training: Boost Your Big Exercises]


> 8-12 reps of heavy Swiss Ball Rows
superset with
> 8-12 reps of light-weight Swiss Ball Rows
rest 60 seconds
> 8-12 reps of Seated Cable Row 
rest 60 seconds

Repeat protocol 3x. 

"These moves fire up the muscles that stabilize the shoulder complex," says Rojas. "That translates to more strength on rowing exercises."