Exercise Ball Reverse Fly

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The exercise ball reverse fly primarily engages the upper and lower back muscles.

The exercise ball provides an unstable surface, enhancing core activation and improving balance.

Place an exercise ball on the floor and lie face down with your stomach on top of the ball.
Extend your legs straight behind you and position your toes on the ground for stability.
Hold a dumbbell in each hand, with your palms facing each other, and extend your arms straight down towards the floor.
Engage your core and squeeze your shoulder blades together as you raise your arms out to the sides, keeping a slight bend in your elbows.
Continue to raise your arms until they are parallel to the floor, then slowly lower them back down to the starting position.

Start with a lightweight dumbbell and sit on the exercise ball, maintaining a stable posture.
Engage your core muscles and keep your feet firmly planted on the ground for balance.
Extend your arms straight out in front of you, palms facing each other, and slightly bend your elbows.
With controlled movements, squeeze your shoulder blades together as you raise your arms out to the sides.
Focus on engaging your upper back muscles throughout the exercise, feeling a gentle stretch.
Lower the dumbbells back to the starting position, maintaining a controlled motion.
Remember to breathe steadily and avoid using momentum to swing the weights.