How to Do
How to Do Prone Stability Ball Dumbbell Row With Single Arm and Rotation
Each prone stability ball dumbbell row with a single arm and rotation 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 with a single arm and rotation.
Beginning
Beginning Prone Stability Ball Dumbbell Row
Step 1: Once you are comfortable with this exercise you can make it more challenging by alternating your arms, instead of raising them both at the same time.
Step 2: Another more challenging variation would be to complete all the repetitions with one arm, before working on the other arm.
Step 3: You can also add a rotation to the move. Perform the exercise with one arm, and simultaneously rotate the torso, shoulders, and head slightly so that the DB can sweep further back.
Movement
Prone Stability Ball Dumbbell Row Movement
1. Choose a relatively light set of DBs to start with. Place the DBs on either side of the SB, then stand in front of the SB.
2. Carefully lower yourself onto the SB such that your chest is supported by the dome of the SB. Extend your legs behind you so that your head, shoulders' hips, knees, and heels are aligned. Tuck your toes under to support your weight and the ball. You'll have to use your glutes, abdominals, and lower back muscles to support the spine and back, and hold you in position.
3. Allow your arms to dangle down over the sides of the SB and pick up the DB's. Your palms should be facing in toward the ball.
4. Keeping the elbows wide, drive the elbows back to bring the DBs up toward the chest. Make sure that your wrists and forearms remain in line. You'll feel your shoulder blades move in and down as you perform the lift. Slowly return the DBs to the start position and repeat for the required number of repetitions.
5. Throughout the exercise, make sure that you don't arch your back. You should also be careful to keep your head in line with your spine. A good way to ensure this is to keep looking at the ground while performing the exercise.
Benefits
Prone Stability Ball Dumbbell Row Benefits
This exercise can be done at home or in the gym.
It will build up the muscles in your back. The back of your shoulders will also be activated.
You'll also be actively engaging your core muscles to keep you balanced and steady on the SB as you perform the exercise.
Exercise Aliases
Stability Ball Row, Exercises With Stability Ball, Dumbbell Row Exercise, How to Do a One Arm Row.
