Things You'll Need:
- Exercise ball
- Weights
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Step 1
Pick out the proper size exercise ball. For this specific movement, a larger, tight ball is the best option, providing solid back support.
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Step 2
Decide on the proper weight. This is something that will vary from person to person, but one thing to remember is it is often better to do more reps than fewer. Go a bit light on the weight to begin with and do some reps. If it is too easy add weight.
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Step 3
Sit on the exercise ball and roll your lower body outward so your upper back, about to the shoulder blades, is on the ball and your legs are planted on the floor. Your body will be parallel with the floor and your knees bent at a 90-degree angle.
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Step 4
Hold the weights so they line up with your earlobes. Your elbows will be bent, keeping your arms near your sides. Slowly lift the weight up by straightening your arms, raising it towards the ceiling and then lowering it.
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Step 5
Begin with a two count up, one count down. Then transfer into a one count up, one count down for 8 reps. Repeat for at least 3 sets.
