Exercise Name: Prone Reverse Fly – Palms Up
Body Part(s) Worked: Upper Back / Rear Deltoids / Core
Start: Lie prone on your stomach, keeping your head straight and feet close together with your arms by your side. Face your palms up and direct your thumbs to the sky.
Finish: Pull your arms to your side, while contracting your rear deltoids and pinching your shoulder blades together, squeezing your upper back. Tighten your abdominals the entire time, and keep your feet close together.
Exercise Name: Prone Reverse Fly – Palms Flat
Body Part(s) Worked: Upper Back / Rear Deltoids / Core
Start: Lay prone on your stomach, keeping your head straight and feet close together with your arms by your side.
Finish: Pull your arms to your side, while contracting your rear deltoids and pinching your shoulder blades together, squeezing your upper back. Tighten your abdominals the entire time, and keep your feet close together.
Exercise Name: Ball Prone Cobra
Body Part(s) Worked: Upper Back / Rear Deltoids
Start / Hold: This is an isometric exercise that is excellent for posture. Laying prone on your stomach, slowly arch
up, pointing your thumbs up to the sky. Squeeze your shoulder blades together and hold. Make certain to keep your
head down or neutral. Hold for 15 to 30 seconds, then relax and repeat.
Exercise Name: Ball Low Back Extension
Body Part(s) Worked: Low Back / Glutes / Core
Start: Begin laying on the ball prone on your stomach. Keep your head straight or down and feet shoulder width apart.
Finish: Arch up by contracting your low back muscles. Keep your head straight and do not allow it to go back or up.
To add difficulty to this exercise, support your feet against a wall and extend your arms in front of you. Eventually,
Exercise Name: Ball 45 Degree Row
Body Part(s) Worked: Upper Back / Biceps / Core
Start: Seated on the ball, lean forward from the hips, keeping the back straight. Be sure not to shrug your shoulders,
holding them retracted.
Finish: Pull your arms back while pinching your shoulder blades together, squeezing your upper back together.
Tighten your abdominals the entire time, and keep your feet close together.
