Back Row On Ball

From a kneeling position, roll forward activating core muscles placing trunk of body in a cobra position. As you pick up weights you will draw your arms back to a rowing position then return extending your arms forward and down. Make sure you are not shrugging your shoulders as you lift the weights. You may balance your body placing your feet against the wall.

Row back with control, not momentum. As you row back, draw your shoulder blades together. This will activate your upper back muscles.