Seated Rows on the Ball

Exercise Ball Back Back: Lower Core Lats Shoulder: Rear Trapezius: Middle

This exercise focuses on the muscles of the shoulder & middle of the back.


  1. Sit upright on a stool, chair with no arms, or stability ball. Place your feet hip width apart on the floor. Place the exercise band around a doorknob, a railing, etc. and grasp each end with your hands, keeping your elbows slightly bent.

  2. Pull your elbows toward the wall behind you, squeezing your shoulder blades together. Hold briefly, repeat 10 - 12 times. Rest, then repeat the exercise sequence. can not be held responsible for any injuries which may occur as a result of these exercises, advice or recipes displayed on this website. Do not undertake any exercise program, diet or treatment provided by the site without professional or qualified supervision.