Recommendations: 2-3 Sets, 8-12 Reps, 80 Wght
Stand beside a fitness ball with the left knee on the ball and the left hand on the ball supporting your body. Grasp a dumbbell in your right hand and let it hang to your side with the palms facing inward. Feel the stretch in the lats. This is the starting position. Lift the dumbbell straight up toward your right side with your right hand. Rotate your hand so that at the top of the movement, your palm faces towards the back. Your upper arm should be parallel with your back and close to your body at the finish of the movement. Hold for a second at the top, feeling the lift from the right side lats and traps (not the shoulder and arm). Exhale during this movement. Lower the dumbbell slowly to the starting position. Inhale during this movement. Repeat for the required number of repetitions. Move the dumbbell to your left hand. Place your right knee on the ball and support your body with your right hand on the ball. Repeat the movements using your left arm. Repeat for the required number of repetitions.
Step 2
Raise the dumbbell straight up toward your right side with your right hand. Rotate your hand so that at the top of the movement, your palm faces towards the back. Your upper arm should be parallel with your back and close to your body at the finish of the movement. Hold for a second at the top, feeling the lift from the right side lats and traps (not the shoulder and arm). Exhale during this movement.
Step 3
Lower the dumbbell to the starting position. Inhale during this movement. Stand beside a fitness ball with the left knee on the ball and the left hand on the ball supporting your body. Grasp a dumbbell in your right hand and let it hang to your side with the palms facing inward. Feel the stretch in the lats. Repeat as required.
Step 5
Raise the dumbbell straight up toward your left side with your left hand. Rotate your hand so that at the top of the movement, your palm faces towards the back. Your upper arm should be parallel with your back and close to your body at the finish of the movement. Hold for a second at the top, feeling the lift from the right side lats and traps (not the shoulder and arm). Exhale during this movement.
Step 6
Lower the dumbbell to the starting position. Inhale during this movement. Stand beside a fitness ball with the right knee on the ball and the right hand on the ball supporting your body. Grasp a dumbbell in your left hand and let it hang to your side with the palms facing inward. Feel the stretch in the lats. Repeat as required.