Ball Row Exercise Program to Strengthen the Back

Video Transcript

" Hi! I’m professional trainer Mike Coangelo. I’m here at Fit for Life Training Studio in Glassboro, New Jersey. In this clip, we’re going to learn how to do a bent over back supported dumbbell roll on a ball. This is an advanced exercise in that you have to stabilize your body with your legs with a wide stance at the bottom. You want your chest in the same position as our other bent over roll. Lighter weights this time because we have to control our body simultaneously, at the same time we are doing our weights. Okay, pick up the dumbbells, facing each other and squeeze slowly, down slowly. You’re going to notice this is more difficult than our other exercises. It’s also more rewarding in that you fire up more, stabilize the muscles doing this movement than a conventional movement. It’s all about giving the body new stimulants to change and grow. Now, again, as I did in the other exercise, I want to throw them up real quick because it’s going to bounce you all over the ball, you don’t want that. Nice slow controlled movements. Again, 12-15 to start. It’s all about range of motion, controlled speed, and again, squeezing at the top. Get to the top contraction; squeeze the shoulder blades together. This is where results really come in exhausting the muscle. Two more, very good. That’s how you do a bent over dumbbell row on a ball for a stabilizer. "