1 Arm Dorsal Raise

Rest on either your knees, or both feet, having your lower chest and upper abdominal’s in contact with a small Swiss Ball, placing your close to your forehead, palms facing down, with your elbows extended out to your sides.

START

FINISH

Keeping one elbow horizontal to the floor, smoothly raise your upper body and one elbow off the Swiss Ball, aiming to raise the lifted elbow 10 – 14.

Focus on using the muscles of your lower back to initiate the lift, then those of your oblique's to aid the rotational movement, taking care not to let your upper chest rest on the Swiss Ball, use your lower back muscles to keep your back straight throughout the movement.

Hold in the upper phase for 2 – 3 seconds prior to slowly returning back down to repeat again for desired reps.