On this page, you'll see three progressive ways of doing ball dumbbell rows. Move on to the next level only after you've mastered the previous one.
Ball dumbbell rows are great for exercising your back muscles. Especially if you’re a beginner. They will shape and strengthen your back as well as improve your core stability. You need good core stability to be truly fit.
If you don’t have a swiss ball, you may want to try bent over rows instead.
Here's the video of these back exercises.
Things To Watch Out For
Once you can do this back exercise comfortably, try the next variation.
The method is the same as in the first ball rows exercise. The difference is that this time you'll be lifting the dumbbells with one arm at a time. See the video.
This way of exercising improves your back as well as your midriff muscles further. Why? This challenges your core muscles since you're now putting an unbalanced load on the body by lifting the dumbbells with alternate arms. So, your mid-section has to work harder to keep your balance on the ball.
This time you'll only use one arm. Do the recommended repetitions with just one arm. Then switch to the other side and do the same repetitions.
Like in level 2, you'll be targeting not only your back but also your mid-section areas.
Your body is forced even more than in level 2 to stabilize and tighten your core. You have to work hard to keep your balance since you're using a completely offset load. This also mimics your everyday activity.
When you carry a shopping bag or any kinds of bags, the weight isn’t usually spread out evenly on both sides of your body. You carry it all with one hand or you have more bags in one hand than the other.
So, it makes sense to use an offset load to train your body. Your body needs to be efficient at working with unbalanced loads. Just make sure you train both sides to avoid muscle imbalance.
Anyway, here's the video demonstration of these one-arm dumbbell rows.