Spinal Strength

This back training combo will make your back stronger and more flexible.


  1. Ball Seated Row Back

    ball seated row back

    Sit on the ball to challenge your core muscles more, or on the floor. Loop the band around your feet to create suitable resistance. Start with straight arms, pointing at your toes, keep elbows by your waist. Pull your shoulders back, move elbows backward and press your shoulder blades together. Hold 1-3 second and release slowly.

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  2. Lat Pull Down

    lat pull down

    Lie down with your back on the ball, grab the band and start with your arms straight above your head. Pull down arms to chest level using your back muscles. Return slowly.

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  3. Single Row Rotation

    single row rotation

    Sit up straight on the ball to challenge the core muscles more, or on the floor. Loop the band around your opposite foot and create suitable resistance. Start pulling your elbow back and up until the arm is in shoulder height, parallel to ground using the muscles in the back of your shoulder. Pull elbow back more and rotate your upper body. Come back slowly.

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Spinal Strength is 1 of 33 workout routines in Poworkout Ball & Band.

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