How to Do
How to Do Prone Stability Ball Dumbbell Row Hand Switch
Each prone stability ball dumbbell row hand switch should begin with a good posture to avoid injury. Brace the spine by drawing your lower abdomen inward. Your core muscles should be activated to support your posture as you perform the exercise.
If any pain is experienced, immediately stop this prone stability ball dumbbell row hand switch.
Beginning
Beginning Prone Ball Dumbbell Row
1. Begin by kneeling on the floor with a stability ball directly in front of you.
2. Place the weights a few feet away on the floor so you can reach them once you've mounted the ball.
3. Lean carefully into the ball, wrapping it around your midsection.
4. For balance, extend your legs straight behind you, toes curled under, and feet about hip-distance apart.
5. Pick up weights and place them directly beneath your shoulders, arms straight, palms facing in, shoulders relaxed.
Movement
Prone Ball Dumbbell Row Movement
1. Select a relatively light DB to start. Stand with the DB in your right hand, arm fully extended and hanging at your side. Draw up your spine and make sure that your head, shoulders, hips, and knees are in line. Tighten your abdominals to support your back and spine.
2. Step the left foot about a normal stride-length forward so that you are in a staggered stance. Fold at the hips and lean forward so that your torso is about 45 degrees to the ground. Make sure that you don't round your back instead, your back should remain flat.
3. Allow your right arm to dangle straight down from your shoulders, elbow fully extended. Your palms should be facing toward the body.
4. Draw your shoulder blade back and down, and keeping the torso at the same angle and your back flat, drive your elbow straight back to bring the DB up toward the right side of your torso. Keep your arms close to your body, and make sure not to let your elbows flare out to the side.
5. At the top of the row, roll the DB off your right hand and catch it with your left hand while at the same time pivoting your hips and entire torso 180 degrees toward the right. You'll be turning on the balls of your feet. You'll end up with your right foot leading in front and the DB in your left hand. Allow the left arm to extend fully and hang directly down from your shoulder. Perform the exercise with the left arm. Repeat for the required number of repetitions, alternating sides.
6. Make sure that your back doesn't arch or round during the exercise. Avoid the temptation to bring your head up. Instead, keep your head aligned with your neck and spine. Looking down at the ground will help. Be careful of dropping the DB when switching hands.
Benefits
Prone Ball Dumbbell Row Benefits
This exercise can be done in the gym or at home.
This is a highly advanced exercise requiring timing and coordination. It is a unique movement and should be attempted by more experienced exercisers only. The form is important, and initial attempts can be done with lightweight until the exerciser has mastered the technique.
This exercise will build strength and power in the back muscles.
Exercise Aliases
Dumbbell Row Exercise, Exercises With Dumbbells.
