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Dumbbell Chest Supported Row on Stability Ball
A horizontal pull using dumbbells while prone on a stability ball that targets lats, traps, and rear delts to build upper back strength and posture; enhances core stability through instability.
About Exercise
Equipment
Dumbbells, Stability Ball
Difficulty
3/5 • Intermediate
Primary Muscle Groups
Lats, Traps
Secondary Muscles
Biceps, Forearms
Accessory Muscles
Lower Back, Abs
Popularity Score
6
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Medium
Noise Level
Low
Muscle Breakdown
View Muscle MapLats
9/10Teres Major
Traps
8/10Upper Traps, Mid Traps, Lower Traps
Shoulders
7/10Rear Delts
Biceps
5/10Long Head, Short Head
Forearms
3/10Flexors
Lower Back
2/10Erector Spinae
Abs
2/10Rectus Abdominis
Programming
Typical Rep Range
8-15 reps
Rest Between Sets
60-90 seconds
How to Perform
Position stability ball on floor. Lean prone with chest and stomach supported, legs extended back with toes tucked, feet hip-width apart. Hold dumbbells with neutral grip, arms hanging down.
- Engage core to stabilize on ball.
- Squeeze shoulder blades and pull elbows back toward ceiling.
- Draw dumbbells to lower ribcage, keeping elbows close to body.
- Pause briefly at top to contract back.
- Lower dumbbells slowly to full arm extension.
- Maintain neutral spine throughout.
Coaching Tips
Form Cues
- Squeeze blades together
- Elbows back not up
- Keep core tight
- Neutral spine always
- Controlled descent
Breathing
Exhale during the pull and inhale as you lower the dumbbells.
Tempo
2-1-2
Range of Motion
Start with arms fully extended hanging down; pull until elbows align with torso and dumbbells reach lower ribcage; lower to full extension without shoulder shrug.
Safety
Safety Notes
- Avoid if acute lower back pain
- Use light weights to master stability
- Ensure ball is properly inflated
- Stop if dizziness or pain occurs
- Maintain head in line with spine
Spotting
No spotter needed; perform solo with focus on form. Use lighter weights if balance is challenging.
Common Mistakes
- Using momentum to swing weights
- Arching or rounding back
- Shrugging shoulders
- Flared elbows too wide
- Losing balance on ball
When to Avoid
- Acute shoulder impingement
- Lower back injury
- Balance issues
Flexibility Needed
- Adequate shoulder flexion
- Hip extension range
Build Up First
- Basic rowing form
- Core stability competency
Also known as
Stability Ball Dumbbell Row, Prone Dumbbell Row on Ball, Chest Supported Ball Row
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