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Fitball exercises for a wide back
Last reviewed: 04.07.2025
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Perform 1-3 sets of 10-12 reps of each exercise, keeping your legs and glutes tight and resting 45-60 seconds between sets. Place the ball 50-70 cm from the wall so that you can rest your feet against the wall. Use 1-2.5 kg dumbbells. Beginners should perform only the first movement before doing high-pulley pulldowns; experienced heavyweights can perform the first two movements; professionals – all three.
Exercise "cobra" on a fitball
Lie down on your stomach on the fitball, take the dumbbells in your hands and lower them to the floor, palms facing forward. Move your arms back until they are in line with your body, bring your shoulder blades together. Hold for 2-3 seconds, then lower the dumbbells.
Military press in a lying position on a fitball
Lie down on your stomach on the exercise ball, hold the dumbbells in your hands and hold them at your shoulders, palms facing down. Press your arms straight out in front of you. Hold, then return to the starting position.
Combination of rows on a fitball
Lie down on your stomach on a fitball and hold dumbbells in your hands, arms extended forward at a 45-degree angle from the floor. Bring the dumbbells to your chest, then spread your arms out to the sides. Finally, move your arms back and press the dumbbells to the sides of your buttocks. Return to the starting position. That's one rep.
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