Exercise Ball Rear Deltoid Raise

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The exercise ball rear deltoid raise is a workout that primarily targets the back muscles.

By using the exercise ball, it adds an element of instability, engaging the core for balance.

This exercise specifically targets the rear deltoids, which are the muscles responsible for pulling the arms back.

While other muscles such as the trapezius and rhomboids are also engaged, the focus remains on the back.

Place an exercise ball on the floor and lie face down on top of it, with your feet hip-width apart and toes touching the ground.
Extend your arms straight down towards the floor, with your palms facing each other and your thumbs pointing towards the ceiling.
Engage your core muscles and squeeze your glutes to maintain a stable position on the exercise ball.
Keeping your arms straight, slowly raise them out to the sides until they are parallel to the floor.
Pause for a moment at the top of the movement, focusing on squeezing your shoulder blades together.
Lower your arms back down to the starting position in a controlled manner.
Repeat the movement for the desired number of repetitions.

Position yourself on the exercise ball with your feet firmly planted on the ground, knees bent at a 90-degree angle, and your core engaged to maintain stability throughout the movement.
Hold a pair of dumbbells with an overhand grip, allowing your arms to hang naturally at your sides, and keep a slight bend in your elbows to prevent strain on the joints.
Begin the exercise by retracting your shoulder blades and squeezing your back muscles, then slowly raise your arms out to the sides, keeping them straight, until they are parallel to the ground.
Pause for a brief moment at the top of the movement, focusing on the contraction in your rear deltoids, before slowly lowering the dumbbells back to the starting position, maintaining control and resisting gravity.
Remember to breathe throughout the exercise, inhaling as you lower the dumbbells and exhaling as you raise them, to ensure proper oxygen flow and enhance your overall performance.