Kneeling Dumbbell Row on Ball - Lats
How to Do Kneeling Dumbbell Rows on Stability Ball | In-Depth Guide [VISUAL LEARNERS]
Proper Form & Common Mistakes| Home Strength Training
VIDEO TUTORIALS HEREWRITTEN TUTORIAL + IMAGES BELOW
MAIN MUSCLES WORKED IN Kneeling Dumbbell Rows on Stability Ball
The "lats" as they are affectionately called...lol just kidding - anyway, "lats" is short for Latissimus Dorsi which is the widest muscle of the upper body and the largest muscle of the back .
OTHER MUSCLES WORKED:
- Middle and Lower Traps
- Serratus anterior
- Teres major
- Rear deltoid
HOW Kneeling Dumbbell Rows on Stability Ball SHAPE OUR BODY
Building the lat muscles contributes to what they call a “V-taper” - it adds to a more hourglass-ish, slim waist appearance.
Confident and healthy upright posture.
WHAT WE'RE DOING TODAY
ALL WE'RE DOING:
Leaning over a ball, pull our hands to our hips.
This option uses a stability ball to support the upper body, making it a good choice for those that have difficulty achieving and/or maintaining the bent-over position; and those with difficulty with trunk stability, core weakness, balance, hip/leg weakness, or standing endurance. This version also allows us to work both hands at once which saves time!
PROPER FORM: Kneeling Dumbbell Row on Stability Ball
EQUIPMENT, SETS & REPS
SUGGESTED STARTING WEIGHT FOR WOMEN:
8 - 10 lbs
SETS & REPS:
2 sets of 8 - must fatigue the muscles.
Moderate up - with control and back stability, and lower down for the eccentric component.
BODY POSITION FOR THE Kneeling Dumbbell Row on Stability Ball
GRIP: Palms facing each other (neutral grip), one dumbbell in each hand.
STABILITY BALL: Place the ball on the floor. Use something soft to cushion knees if you need. Kneel close to the ball and lean over it, the ball will be touching your upper thighs, pelvis/abdomen, and lower chest.
BODY: Spine is neutral, hips and shoulders squared to the front.
NECK: Neutral and relaxed.
ARMS: Arms down by the sides of the ball, about 6 inches in front of the outside of the hips. Elbows soft.
HOW TO DO
HOW TO DO Kneeling Dumbbell Rows on Stability Ball
Pull your shoulder blades together and down the back.
Lift your upper arm back, think of leading with the elbows.
Think of pulling your elbows down and back as if they were headed for your back pockets.
It is okay if your hands are wider apart to begin, to clear the sides of the ball. As your upper arm lifts back and behind the torso move your hands in to just clear the sides of the hips/pelvis.
WHAT TO AVOID WITH THE Kneeling Dumbbell Row on Stability Ball
Guess what? Good news! Many avoids are the same for most movements. Once you learn the basics, there's really only a few extra avoids for each individual movement.
1. Avoid Rotating Hips
AVOID: Avoid standing with your hips or shoulders rotated. You might find yourself doing this if you have movement in the shoulders, hips or back as the weight is lifted
Poor set up: check foot position, hand position, height of bench (if applicable), height of anchor (if applicable).
WHAT TO DO:
- The hips and shoulders should be squared to the front of you throughout the exercise. This will strengthen the muscles in the healthiest way and it will limit stresses on the joints and muscles of the spine, shoulders and hips.
2. Avoid Rounding Shoulders / Back
AVOID: Avoid rounding your upper back or shoulders.
- This can lead to neck, shoulder injury, or damage over time and can result in using the wrong muscles (upper trap).
WHAT TO DO:
- Please watch the video clip to see the difference between shoulder blade protraction at the starting position vs. letting the upper back drop too far.
- Check posture and form in a mirror.
3. Avoid Tensing Neck
AVOID: Avoid using your neck muscles.
- The neck should be neutral and relaxed, space between the earlobe and top of shoulder - this can lead to neck and/or shoulder injury over time and it prevents you from using the correct muscles. This can lead to neck strain, injury, or damage over time.
- You may feel neck discomfort, find that you are pressing down with your head, or gripping with your neck muscles.
WHAT TO DO:
- Gripping neck muscles in an attempt to stabilize the shoulders: relax the neck and activate the core muscles more, activate the scapular stabilizers in retraction and depression.
4. Avoid turning into bicep move
AVOID: Avoid using the biceps to lift the weights. This may happen if you find yourself doing mostly bending at the elbow rather than moving through the extension of the shoulder behind you.
- The goal of the exercise is to use the lats.
WHAT TO DO:
- Correct form and focus: the elbow does bend but it is a passive movement as the upper arm is lifted back. Avoid actively (using the biceps) bending the elbow.
5. Avoid Elbows Flaring Out
AVOID: Avoid letting the elbows flare outwards from your body as you move them upwards.
- This will cause the back of your shoulder muscle (rear deltoid) to do more of the work and the latissimus dorsi to do less of the work.
WHAT TO DO:
- Pull elbow in close to body.
WHAT & WHY
BENEFITS OF TRAINING our LATISSIMUS DORSI muscles
WHAt's this all about anyway?
WORKIN' OUR BACKSIDE
Sometimes we think of our backside as just the bottom half of us don't we! But today, we're working our OTHER backside- the top half.
The bent over row will work the latissimus dorsi muscle - which translates to “widest back”, it is most commonly called the lat muscle. The lat is shaped a little bit like a wing, and it can pull the arms in close to the body. In the movement we are doing today, you will be pulling the upper arm back and in close to the body.
Please note: If you saw the words "widest back" and panicked, let me clarify- you will not get a wide back from these exercises. What you WILL get is more definition in your back along with a healthier walking stride and better posture.
WHY DO WE EVEN CARE?
BIG MUSCLES ARE TYPICALLY IMPORTANT
Bigger isn't always better, but on our bodies, when something is large, it usually means it's either really important, has a lot of different actions it's involved in, is connected to lots of bones and muscles, or all three.
So being that the latissimus dorsi muscle is the largest muscle of the entire upper body, it's very important, not only for healthy movement of the shoulder, but also to hold us in an upright position.
CONNECTS WITH A BUNCH OF BONES & MUSCLES
The lat attaches to the spine, the shoulder blade, the pelvis and the arm - it even has a connection to your gluteus maximus - or buttock muscle. That's 5 places!!
Just knowing this tells us something about how important it is to work this muscle.
TEACHES US HOW TO USE THE LAT TO KEEP OUR TORSO DURING ARM MOVEMENTS
Learning how to use the lat to keep the torso still and move the shoulder blade back while you pull your arm back can help prevent future upper back, neck and shoulder pain.
UNLESS YOU'RE A WORKOUT PRO YOU PROBABLY HAVEN'T EXERCISED THIS MUSCLE MUCH
The history that many of us ladies have with exercise, including myself (I only started doing these lat movements about a year ago), is such that we likely haven't done exercises that specifically work this muscle. We've probably done lots of squats. We've probably done some on our knees pushups even though we absolutely hated it. We've probably done some lightweight bicep curls even. But not much back stuff. Not lat stuff.
So, now that we know it's a big important muscle, we can finally give it the attention it deserves and catch it up to speed with the other body parts we HAVE been working on an off for the last twenty years.
EVERYDAY LIFE &
HOW WE USE OUR LATISSIMUS DORSI IN EVERYDAY LIFE
1. PULLING THE ARM DOWN (EXTENSION FROM FLEXION)
- Swimming - it’s called the swimming muscle because it does all 3 motions of the crawl stroke
- Cross country skiing
- Chopping wood
- Golf swing
- Pulling heavy items towards you
- Pulling a door closed
- Pulling weeds
- Hugging someone really hard
2. PUSHING YOUR BODY UP WHILE KEEPING THE ARMS STABLE
- Using crutches
- Pushing down to get out of a chair
- Pushing yourself out of a pool (hands on edge of pool)
3. MOVES AND STABILIZES THE SHOULDER BLADE
- Pulls the shoulder blade down (scapular depression)
- Holds the shoulder blade down to provide a stable base for your arm to work off of
4. HOLDS THE TORSO IN A HEALTHY UPRIGHT POSTURE
5. STABILIZES THE LOW BACK
- When lifting, carrying, heavy arm and leg use
How to Feel What Muscle is Working
Option 1: While standing, take one hand across, and touch near the bra line, just under the armpit. Actively press your shoulders down and elongate the torso/spine up, feel that muscle moving/contracting. That is part of your lat muscle.
If you don’t feel anything you can try it this way:
Option 2: While seated, take one arm across - but just below their breasts, and feel the lat just under the armpit. Take your arm on the side you are activating and push the hand down into the seat of the chair. Like a seated press-up. If your shoulder blade is elevated or in slight protraction you will not be able to get a good lat contraction, so be sure to pull your shoulder blade back and down, THEN push down and in with your upper arm. You will feel a strong lat activation just below your armpit along the side of your body.
SPIFFILICIOUS FACTS ABOUT MUSCLES & MOVES
The latissimus dorsi is sometimes listed as an accessory breathing muscle. This means that in times of stress, or heavy breathing, it can help to expand the rib cage during breathing in (inspiration).
The broad latissimus dorsi has attachments to the lower 6 thoracic vertebrae, all of the lumbar vertebrae, and the sacrum (triagular bone at the base of the spine) through the thoracolumbar fascia. It also has attachments to the lower 3 or four ribs, the inferior angle of the scapular and the humerus.
Weak lats can cause upper, mid and lower back pain, shoulder pain, even pain down your arm. Tight lats can limit movement of your shoulder blade and your arm, and cause low back and shoulder pain.