Ball Bent Over Dumbbell Rows


  • Stand leaning over with one hand resting on the stability ball for support. Legs spread for balance and back flat with head up.
  • Grasp a dumbbell with your free arm with an overhand grips.
  • Start with your arms hanging straight down, slightly forward. Now bring your hand up with your elbow close at your side.
  • Stop when your elbow and shoulder form a parallel line. Hold for 1-2 seconds, then release back slowly to the starting position.


  • Keep your back flat as well as your head. Do not swing the weight up.
Primary muscles Latissimus dorsi (Lats)
Secondary muscles Trapezius Infraspinatus Teres