Exercise Ball Rear Deltoid Row

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The exercise ball rear deltoid row is a workout that primarily targets the upper back muscles.

The exercise ball is used as a tool to add instability, engaging the core and enhancing balance.

By performing rows with the exercise ball, the rear deltoids are effectively strengthened and toned.

Place an exercise ball on the floor and position yourself facing down with your chest resting on the ball.
Extend your legs straight behind you, keeping your toes on the ground for stability.
Hold a dumbbell in each hand, with your palms facing each other, and let your arms hang straight down towards the floor.
Engage your core and squeeze your shoulder blades together as you lift your arms out to the sides, leading with your elbows.
Continue to raise your arms until they are in line with your body, keeping your elbows slightly bent.
Lower your arms back down to the starting position, maintaining control and tension in your shoulder muscles.

Position yourself on the exercise ball with your feet firmly planted on the ground.
Hold dumbbells in each hand, palms facing each other, and extend your arms straight down.
Engage your core and keep your back straight throughout the exercise.
Begin the movement by pulling your shoulder blades back and down, squeezing your upper back muscles.
Keep your elbows close to your body as you lift the dumbbells towards your chest, leading with your elbows.
Pause at the top of the movement, then slowly lower the dumbbells back to the starting position.