Prone Wide Row on Stability Ball

This exercise strengthens the back of the shoulders as well as the middle back.

Equipment
Dumbbells and stability ball.

Exercise Technique
1. Kneel down with the ball in front of you.
2. Place your torso on the ball and roll forward until you have both hands on the floor. Your legs should be straight behind you on your toes.
3. Hold one dumbbell in each hand. Lift to shoulder level.
4. Slowly lower down. Do the desired number of repetitions.

Performance Tips
1. Exhale as you lift the dumbbells; inhale as you lower them down.
2. Focus on lifting the dumbbells by contracting the muscles at the back of the shoulders and between the shoulder blades.
3. Make sure elbows stay facing the side rather than facing backwards.
4. Look down at the floor and keep your neck in line with your spine.
5. Avoid lifting beyond shoulder level so there is less stress on the shoulder joint.

Repetitions
12 to 15 repetitions.