Back, Hyperstrike Exercise Videos, Shoulders

PowerBlock Row on Ball

PowerBlock Row on Ball

[Elite_video_player id=”441″]

Muscle Groups
  • Back
  • Shoulders
  • Latissimus dorsi (“Wing” muscles) strength.
  • Back strength.
  • Deltoid strength.


The PowerBlock 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 up as you pull the dumbbell.
  • Bending the wrists as you pull the dumbbell.