Exercise Ball Seated Row Reach

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The exercise ball seated row reach workout is a great way to engage your back muscles.

The exercise ball provides an unstable surface, forcing your back muscles to work harder to maintain balance.

By sitting on the exercise ball and performing rows, you can target your back muscles more effectively.

While the exercise ball also engages your core and other muscles, its primary focus is on the back.

Place an exercise ball on the floor and sit on it with your feet flat on the ground, shoulder-width apart.
Hold a dumbbell in each hand, palms facing inward, and extend your arms straight in front of you at shoulder height.
Keep your back straight, engage your core, and lean forward slightly, maintaining a neutral spine.
Begin by pulling both dumbbells toward your chest, bending your elbows and squeezing your shoulder blades together.
Pause briefly at the top of the movement, feeling the contraction in your back muscles.
Slowly extend your arms back to the starting position, fully straightening them in front of you.
Repeat the movement for the desired number of repetitions.

Start by sitting on the exercise ball with your feet flat on the ground, hip-width apart, and your knees at a 90-degree angle. This position ensures stability and engages your core muscles, which is crucial for maintaining proper form throughout the exercise.
Grab the handles of the resistance bands or cables attached to the low pulley machine, ensuring that your palms are facing each other. Keep your arms fully extended, but with a slight bend at the elbows to prevent strain on the joints.
As you exhale, initiate the movement by pulling the handles towards your body, squeezing your shoulder blades together. Imagine that you are pulling your elbows back and down, focusing on engaging your back muscles rather than relying solely on your arms.
Hold the contracted position for a brief moment, feeling the tension in your back muscles. It’s important to avoid using momentum or excessively arching your back during this phase, as it can reduce the effectiveness of the exercise and increase the risk of injury.
Slowly release the tension and return to the starting position, inhaling as you do so. Maintain control throughout the entire range of motion, emphasizing the eccentric phase of the exercise to maximize muscle engagement and strength development.