Band Row on an Exercise Ball


The Band Row on an Exercise Ball is a great way to build strength and stability in your back and lats.

The Band Row on an Exercise Ball forms part of the Golf Strength and Endurance series of innovative and dynamic exercises that are designed to efficiently increase your stabilising strength – supporting proper body alignment, movement patterns, and energy transfer within the golf swing, and helping to prevent injuries.


This exercise requires an exercise ball and a resistance band or tubing.  Alternatively, you could use a cable machine.

The exercise ball is often referred to as a Swiss ball, and also known as a balance ball, fitness ball, gym ball, stability ball, physioball, Swedish ball, therapy ball, or yoga ball.


  • Start by sitting on an exercise ball, holding a resistance band in each hand that is anchored at about waist-height in front of you.
  • Pull the band to your sides with both hands.
  • Slowly return to the starting position.
  • Repeat for the desired number of repetitions.

Try to limit the movement to your arms.

Keep your chest up, back straight, feet on the ground.

Keep your shoulder blades pulled back and down, and your abdominal muscles engaged throughout.

You should feel it working your back and lats.


There are a number of other shoulder blade mobility and stability exercises in the Golf Loopy Train like a Champion System, you can see them all by clicking here.


If you have any questions or comments about this or other articles on Golf Loopy, please send us an email.


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» Train like a Champion home page.

» Swing like a Champion Home Page.

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