Leaning position
Primary muscles: latissimus dorsi, trapezius, posterior deltoids, biceps, forearms
Stand with legs hip-width apart. Knees are slightly bent. Back is straight.
• Bend at the waist with the upper torso as close to a 90° angle as possible, and place the palm of your left hand firmly on the top of the ball.
• Hold a weight in your right hand. Arm hangs straight down.
• Exhale as you raise the weight by bending your elbow and squeezing your shoulder blade.
• Inhale as you lower your arm back down.
• Do 8 to 12 repetitions (1 set).
• Switch arms and do 1 set.
• Repeat for up to 2 more sets, alternating arms.
• Strengthens the arm, shoulder, and upper back muscles
• Improves posture
• Improves core stability
Too much?
• Do the exercise without a weight.
Want more?
• Use a heavier weight.