Stability Ball Dumbbell Row

A back-focused compound exercise performed with one or both dumbbells while supported on a stability ball, strengthening the lats and back muscles.

Instructions

1. Position yourself face-down over the stability ball with your hands on the ground
2. Hold a dumbbell in one hand with a neutral grip
3. Plant your feet on the ground for stability
4. Pull the dumbbell up toward your hip by driving your elbow back
5. Squeeze your back muscles at the top of the movement
6. Lower the dumbbell back down with control
7. Complete reps on one side, then switch sides

Tips

• Maintain a stable plank position by engaging your core throughout
• Pull your elbow back rather than up to emphasize back muscle activation
• Avoid rotating your torso; keep your shoulders square
• Don’t overextend at the top; stop when your elbow passes your ribcage
• Breathe out as you pull and breathe in as you lower
• Start with lighter dumbbells to focus on stability and form
• Keep the ball from rolling by maintaining consistent foot positioning