How to do a Ball Dumbbell Row

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By Sarka-Jonae Miller
eHow Contributing Writer

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Rows are great exercises for your back muscles, primarily your lats. Doing a row on an exercise ball requires more balance and core work than a row on a machine or a bench, because your body has to stay balanced on the ball while it is performing the row.

Difficulty: Moderate

Instructions

Things You'll Need:

Dumbbells
Stability ball

How to do a Dumbbell Row on an Exercise Ball

Step 1

Lie face down with a stability ball under your stomach. Place your feet against a wall for support. Keep your back straight and lean over slightly so your upper body is parallel to the floor. Hold a dumbbell in each hand with your elbows tight to your body and your palms facing inward toward the ball.
Step 2

Exhale and pull your elbows up with your back muscles. Relax your arms so your lats do the work. Pinch your shoulder blades back. Arms are bent at 90 degree angles.
Step 3

Hold this position with your elbows above your back and your knuckles facing down.
Step 4

Inhale and slowly lower your arms until they are almost touching the floor.
Step 5

Exhale and lift your arms back up before they touch the floor. Keep doing repetitions until you reach 15. Do three sets.