Smart Workout Diary

Dumbbell Rear Row Stability Ball

The dumbbell rear delt row on a stability ball is a chest-supported rowing exercise performed face down over the ball with the elbows flared outward. It primarily trains the rear deltoids, with the upper back and mid-back helping control the movement. It supports shoulder balance, upper-back strength, and postural control.

Demonstration

Dumbbell Rear Row Stability Ball — demonstration 1
Dumbbell Rear Row Stability Ball — demonstration 2

Instructions

  1. Set up the ball on a non-slip surface and choose light dumbbells that you can control without swinging.
  2. Position your body face down over the stability ball, with your chest supported, feet wide on the floor, knees softly bent, and spine neutral.
  3. Let the dumbbells hang below your shoulders with palms facing behind you or inward. Draw your shoulder blades gently down and back, keeping your neck long.
  4. Row upward by driving your elbows out and slightly back until your upper arms are roughly in line with your torso. Focus on squeezing the rear shoulders and upper back.
  5. Lower slowly until the arms are straight again, maintaining control and avoiding a shrug. Repeat for the planned repetitions.
  6. Stop the set if you cannot keep stable contact with the ball, a neutral spine, or smooth shoulder motion.
Muscle Group
Rear Delts
Other Muscle Groups
Upper Back
Type
Strength
Mechanics
Compound
Equipment
Dumbbell, Exercise Ball
Difficulty
Intermediate

Technique tips

  1. Use a light load first. The rear deltoids respond well to controlled reps; heavy weights often turn the movement into a trap-dominant row.
  2. Keep the elbows wide. Pulling the elbows close to the ribs shifts more emphasis away from the rear deltoids.
  3. Keep your ribs and low back quiet. Brace gently against the ball rather than arching or bouncing to lift the dumbbells.
  4. Move smoothly. Exhale as you row, inhale as you lower, and use only the range you can control without shoulder discomfort.
Exercise library