Ball Lat Pull


  • Rest on the ball with you elbows. Kneel in front of the ball on your knees. Keep your back flat and head up.
  • Roll the ball forward, extending your body and reach.
  • Keep your knees stationary.
  • Hold for 1-2 seconds, then roll back contracting your back muscles.


  • Stretch only as far as you feel comfortable, safety first.
Primary muscles Latissimus dorsi (Lats)
Secondary muscles Posterior delts Serratus anterior