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Dumbbell Bent-Over Single-Arm Row on Stability Ball
Unilateral horizontal pull with a dumbbell while prone on a stability ball, targeting lats and upper back to build strength and improve core stability and balance.
About Exercise
Equipment
Dumbbells, Stability Ball
Difficulty
4/5 • Intermediate
Primary Muscle Groups
Lats
Secondary Muscles
Abs, Biceps, Obliques, Forearms, Lower Back
Accessory Muscles
Glutes
Popularity Score
5
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Medium
Noise Level
Low
Muscle Breakdown
View Muscle MapLats
9/10Traps
7/10Mid Traps, Lower Traps
Shoulders
6/10Rear Delts
Abs
5/10Transverse Abdominis
Biceps
4/10Obliques
4/10External Obliques
Forearms
3/10Flexors
Lower Back
3/10Erector Spinae
Glutes
2/10Programming
Typical Rep Range
8-15 reps
Rest Between Sets
60-90 seconds
How to Perform
Place a stability ball on the floor and grasp a dumbbell in one hand with a neutral grip. Lie prone over the ball with stomach and hips supported, feet wide on the ground, and the working arm extended down.
- Engage core to stabilize torso on the ball.
- Pull dumbbell up by retracting shoulder blade and flexing elbow, keeping it close to body.
- Squeeze back at top with upper arm parallel to torso.
- Pause briefly to feel contraction.
- Lower dumbbell slowly to full extension.
- Switch sides after reps.
Coaching Tips
Form Cues
- Keep back flat
- Elbow tight to side
- Squeeze shoulder blade
- Core braced tight
- No torso rotation
Breathing
Inhale as you lower the dumbbell; exhale as you pull it up while bracing core.
Tempo
3-1-1
Range of Motion
From full arm extension hanging down to elbow at 90 degrees with upper arm parallel to torso.
Safety
Safety Notes
- Avoid if acute back pain
- Use lighter weight on unstable surface
- Maintain neutral spine
- Ensure ball is properly inflated
- Stop if balance lost
Spotting
Solo exercise; use mirror for form check or lighter weight if unstable.
Common Mistakes
- Rounding back
- Swinging weight
- Leaning off ball
- Gripping too tight
- Dropping weight fast
When to Avoid
- Acute lower back pain
- Shoulder instability
- Recent spinal injury
Flexibility Needed
- Adequate shoulder flexion
- Hip mobility for prone position
Build Up First
- Master basic single-arm row
- Core stability competency
Also known as
Stability Ball Single-Arm Dumbbell Row, Prone Dumbbell Row on Ball, One-Arm Stability Ball Row
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