Prone Dumbbell Rows on Ball

Starting Position Begin this exercise by kneeling on the floor with a stability ball right in front of you. Place the weights on the floor a few feet away so you can reach them once you mount the ball. Carefully lean your body weight into the ball, placing it around your midsection. Extend your legs straight behind you, toes curled under and feet about hip-distance apart for balance. Pick up weights and hold them directly underneath shoulders, arms straight, palms facing inward, shoulders relaxed.


Action EXHALE: Bend your elbows (they should point behind you) to lift the weights up toward your shoulders, squeezing your shoulder blades toward your spine.



INHALE: Slowly straighten your arms to return to the starting position.


Special Instructions Engage your core muscles and keep the rest of the body as still and balanced as possible. This exercise can also be performed in a seated position (torso bent over thighs).

Muscles Worked: Upper back, Shoulders

Click here to read about selecting the proper amount of weight.