Back, Hyperstrike Exercise Videos, Shoulders

Dumbbell Row on Ball

Dumbbell Row on Ball

[Elite_video_player id=”614″]

Muscle Groups
  • Back
  • Shoulders
  • Latissimus dorsi (“Wing” muscles) strength
  • Upper back strength
  • Rear deltoid strength
  • Biceps strength


The dumbbell row performed on a Swiss ball is a challenging exercise for the back, rear-deltoids, biceps, and core muscles. By keeping your elbows up and out you achieve a peak-contraction in the upper back. The dumbbell row on the Swiss ball can be added into your workout routine on your upper-body day, back and biceps day or as part of a circuit training plan.


  • On a stability ball, lie on your stomach with your toes placed firmly on the ground.
  • Holding a dumbbell in each hand, pull both straight up to the sides.
  • Keep your elbows out to the sides and exhale on the way up.
  • Return slowly to the floor.


  • Cocking the head up
  • Shrugging the shoulders as you pull the dumbbells
  • Bending the wrists as you pull the dumbbells