This exercise targets: middle back, biceps, lats, stability
For this exercise, you will need: two dumbbells and an exercise ball
Lie down on your exercise ball. Your torso should be pressing against the ball -
- form about a 45 degree angle with the floor. Press the ball of your feet against the floor to keep your balance. Hold the dumbbells at arm's length, a little wider than shoulder-width.
Pull the dumbbells straight up to the level of your chest. At this point, your elbows are forming a 90 degree angle. Slowly lower bar back to the starting position.
Tips:
Your entire body is in a stable position - only your arms are working.
This exercise can be dangerous if it's not done correctly or if it is done with weights that are too heavy.
Exhale as you pull the weight up, and inhale as you return to the starting position.
Beginners: 10 repetitions
Intermediate level: 15 repetitions
Advanced level: 20 repetitions
For this exercise, you will need: two dumbbells and an exercise ball
Lie down on your exercise ball. Your torso should be pressing against the ball -
- form about a 45 degree angle with the floor. Press the ball of your feet against the floor to keep your balance. Hold the dumbbells at arm's length, a little wider than shoulder-width.
Pull the dumbbells straight up to the level of your chest. At this point, your elbows are forming a 90 degree angle. Slowly lower bar back to the starting position.
Tips:
Your entire body is in a stable position - only your arms are working.
This exercise can be dangerous if it's not done correctly or if it is done with weights that are too heavy.
Exhale as you pull the weight up, and inhale as you return to the starting position.
Beginners: 10 repetitions
Intermediate level: 15 repetitions
Advanced level: 20 repetitions