Bent Over Wide Stance Row with Powerball
Wide-stance hinged row using a powerball that builds back strength and core stability.
BackIntermediateStrengthPull
At a glance
| Muscles worked | Primary: back & lats. Secondary: core, rear delts |
|---|---|
| Muscle group | Back |
| Difficulty | Intermediate |
| Type | Strength · Pull |
| Sets & reps | 3 sets × 10-12 reps |
| Estimated calories burned | ~30 kcal |
How to do it
- Hinge at the hips with a wide stance holding a powerball.
- Row the ball toward the torso by driving the elbows back.
- Squeeze the shoulder blades at the top.
- Lower with control.
- Repeat for desired reps.
Equipment
- Powerball or Medicine Ball
Coaching tips
Benefits
Wide-stance hinged row using a powerball that builds back strength and core stability.
Common mistakes
Avoid rounding the back or using momentum.
Make it harder
Increase ball weight or add a pause at the top.
Make it easier
Use a lighter implement or higher torso angle.
Breathing
Exhale as you row, inhale as you lower.
Build a workout with this exercise
Plan sessions, track your progress and match your meals to your training, free.
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Intermediate · 3 sets × 12-15 repsGeneral fitness and nutrition information, not medical advice. Check with a qualified professional before starting a new exercise or diet plan, especially if you have an injury or health condition.