Ball Rear Deltoid Row

• Lie prone with your belly against the exercise ball, back and legs extended and hold dumbbells down to your sides, arms extended.
• Raise the dumbbells straight up until your elbows are at 90 degree angles then rotate them up and slowly lower them down after a short pause.
• When rotating up keep the angle in your elbows still throughout.

Ball Rear Deltoid Raise – Elbows Bent

• Lie prone with your belly against the exercise ball, back and legs extended and hold dumbbells down to your sides, elbows at 90 degree angles.
• Keeping the angles in your elbows still raise your ebows up until your upper arms are parallel to the floor and slowly lower them back down after a short pause.
• Breathe out while rolling up and breathe in while returning to starting position.

Ball Rear Deltoid Raise – Lying Sideways

• Lean on your left side pressed against the exercise ball, back and legs extended and hold a dumbbell with your right hand, arms extended.
• Keeping the angle in your elbow still raise the dumbbell out and up and slowly lower it back after a short pause.
• Breathe out while raising and breathe in while returing to starting position.

Ball Scapular Protraction

• Lie prone with your hands on top of the exercise ball, back and legs extended.
• Push yourself up by only moving your shoulder blades away from each other and allow them to slowly return after a short pause.
• Breathe out while raising and breathe in while returing to starting position.

Ball Shoulder Rotation

• Lie prone with your belly against the exercise ball, back and legs extended and hold dumbbells out to your sides, elbows at 90 degree angles.
• Keeping the angles in your elbows still throughout roll the dumbbells up until your forearms are parallel to the floor.
• Breathe out while rolling up and breathe in while returning to starting position.

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