Lying Row & Rotation on Ball
Begin this exercise by placing your body balanced on the Swiss ball at your core with legs straight and toes on the floor. Hold dumbbells to the left and right side of the Swiss ball underneath your shoulders with arms extended.
Pull your elbows upward until there is a straight line from elbow to elbow across your back. Stabilize this position and externally rotate your upper arms to a 90 degree angle at the elbow. Your arm should be horizontal to the floor. Stabilize this position and lower slowly back to the starting position. Try doing 2 sets 10-12 rotations.
Make sure you donít raise your elbows past the straight line from elbow to elbow. Keep movement smooth throughout. Do not jerk.
Muscles Worked: Upper back, Shoulders