Exercise Lab

Single Arm PowerBlock Row on Ball

View Instructions

Equipment

  • PowerBlock

Muscle Groups

  • Back
  • Shoulders

Purposes

  • Latissimus dorsi ("Wing" muscles) strength.
  • Back strength.
  • Deltoid strength.

Description

  • On a stability ball, lie on your stomach with your Toes placed firmly on the ground.
  • Holding a dumbbell in one hand, pull it straight up to the side.
  • Keep your elbow out to the side and exhale on the way up.
  • Return slowly to the floor.

ProTip

  • Pull the weight with the latissimus dorsi muscles (the back muscles).

Mistakes

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