Prone position
Primary muscles: latissimus dorsi, trapezius, posterior deltoids, biceps, forearms
Lie face down on the ball with head off the ball and chest slightly higher than your hips. Tuck your chin slightly to make sure there is no strain on your neck.
• Legs are straight; toes rest on the floor. The weight of your body is mostly on the ball.
• Hold light weights in each hand. Arms hang loosely on either side of the ball.
• Palms can face forward or back, or toward each other.
• Exhale and squeeze your shoulder blades together, lifting your hands and arms. Elbows are bent.
• Inhale and slowly release, lowering your hands toward the floor.
• Repeat for 1 to 3 sets of 8 to 12 repetitions each.
• Strengthens the arm, shoulder, and upper back muscles
• Improves posture
• Improves core stability
Too much?
• Do the exercise without weights.
Want more?
• Use heavier weights.