Hi Linda,
1. Yes, you lie back on the step and do the pullovers, then stand and grab that dumbbells partner and do the double arm rows.
2. For the triceps, you stand and bend over to a flat back position and do double arm kickbacks, after the kickbacks, Cathe grabs a heavier dumbbell for the overhead press, this is seated on the step and using 1 dumbbell, holding the rounded ends in each hand, do the overhead presses.
Donna
Fitness~It's a journey, not a race!