How can I exercise using a stability ball row?

Start

1.  Lie on your stomach on a stability ball with your feet pointed down and your legs straight.
2.  Hold a dumbbell in each hand with your arms extended in front of your body.
3.  Draw-in your navel, contract your glutes and lift your chest off the ball. 

Movement

4.  Row by bringing your thumbs up toward your armpits, contacting your shoulder blades together and being careful not to shrug your shoulders.
5.  Hold the contracted position and then return the dumbbells to the starting position.

To perform a stability ball row, you will first need a stability ball and a set of light dumbbells.  Begin the exercise by first lying with your stomach on the stability ball, keeping your legs straight, both ankles flexed and with the toes keeping your body anchored to the ground. Spreading your legs apart will provide you with some extra stability and keeping the legs close together will make the exercise more difficult.  

Next, hold a pair of dumbbells in each hand (the dumbbells should be in a horizontal position) and extend the arms in front of the body.  Be sure to draw-in your belly button to your spine, contract your buttocks, and lift your chest off of the ball.

Perform the movement by pulling the dumbbells toward your armpits while keeping a 90 degree angle at the elbows and at the same time, squeezing your shoulder blades togethe, without shrugging the shoulders.  Hold the dumbbells for at least two seconds and then return to the starting position.