Exercise Ball Reverse Fly Static

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The exercise ball reverse fly static workout is designed to target the upper back and lower back muscles.

Using an exercise ball, the workout involves lying face down on the ball, keeping the body stable while lifting the arms out to the sides.

While secondary muscles are also engaged, the focus of this exercise is primarily on strengthening the upper and lower back.

Place the exercise ball on the floor and kneel down in front of it.
Lean forward and place your chest on the exercise ball, keeping your feet flat on the ground behind you.
Extend your arms straight out in front of you, with your palms facing each other and your thumbs pointing up.
Engage your core muscles and squeeze your shoulder blades together as you lift your arms out to the sides, keeping them at shoulder height.
Hold this position for a moment, feeling the contraction in your upper back muscles.
Slowly lower your arms back to the starting position, maintaining control and keeping your core engaged.

Start by sitting on the exercise ball with your feet flat on the floor, knees bent at a 90-degree angle.
Hold a dumbbell in each hand, palms facing inward, and extend your arms straight out in front of you.
Engage your core muscles and maintain a straight back throughout the exercise.
Squeeze your shoulder blades together as you slowly lift your arms out to the sides, keeping a slight bend in your elbows.
Pause for a moment at the top of the movement, feeling the contraction in your upper back.
Slowly lower the dumbbells back to the starting position, maintaining control and focusing on engaging your lower back.