Ball Dumbbell Rows - Exercise Videos And Instructions

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.

Good luck!

Jump straight to ... Level 1

Level 2

Level 3

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.

Level 1: Swissball Dumbbell Row

  1. Take a pair of dumbbells and put one on each side of your swiss ball.
  2. Kneel on the floor and lie on your belly on a stability ball.
  3. Straighten your whole body with your feet wide apart to stabilize yourself.
  4. Squeezing your back muscles, lift the dumbbells up to your chest.
  5. Slowly lower them back.
  6. Repeat for the recommended times of your program.

Here's the video of these back exercises.

Things To Watch Out For

  • Only your arms and back should move. Keep the rest of your body still.
  • Don't bounce or use momentum to lift the dumbbells. If you have to bounce to be able to lift the dumbbells, they're probably too heavy.
  • Breathe out when you lift the dumbbells and breathe in on the way down.
  • When you lower your dumbbells, try not to rest them on the floor. Just lightly touch the floor, then lift them again.
  • Make sure the area where you put your feet is not too slippery. Otherwise, you might fall off the ball. (This nearly happened to me when we were shooting the video!)

Once you can do this back exercise comfortably, try the next variation.

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Level 2: Alternating Arm Rows

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.

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Level 3: One-Arm Dumbbell Row On Swissball

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.

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