Reverse Fly's

Kneel down by the Swiss Ball, with your chest firmly placed on the central part of the ball, with your arms by your sides palms facing inwards, inline with your shoulders, holding a suitable sized dumbbell.

START

FINISH

Keeping a slight bend in the arms smoothly lift your arms out to the side, inline with your shoulders, aiming to bring your shoulder blades together.

Avoid jerking, especially in the final phase of the lift, focus on lifting and lowering the weight in a controlled motion, through your natural range of motion.

This exercise can also be performed with one arm and different wrist positions, however for best results, commence the exercise with palms facing inwards.