Smart Workout Diary
Dumbbell Alternating Row Stability Ball
The Stability Ball Alternating Dumbbell Row is a bent-over rowing exercise performed while the torso is supported on a stability ball. It primarily trains the upper back and lats, while the biceps, shoulders, and core help control the pull and maintain a stable body position. It supports back strength, postural control, and unilateral coordination.
Demonstration
Instructions
- Set up the ball: Place a stability ball on a non-slip surface and hold a dumbbell in each hand. Lean your chest and abdomen onto the ball, then walk your feet back until your body is supported comfortably and your spine is neutral.
- Find the start position: Let both arms hang toward the floor with palms facing inward. Keep your neck long, brace your abdomen, and draw your shoulder blades gently down and back.
- Row one arm: Exhale and pull one dumbbell toward the side of your lower ribs by driving the elbow back. Keep the torso still on the ball and avoid twisting through the hips or shoulders.
- Lower with control: Inhale as you slowly lower the dumbbell until the arm is straight without forcefully locking the elbow.
- Alternate sides: Row the other dumbbell with the same controlled path. Continue alternating repetitions while maintaining a stable ball position and neutral spine.
