Exercise Ball Shoulder Rotation

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The exercise ball shoulder rotation workout is designed to primarily engage the back muscles.

By using the exercise ball, the workout adds instability, forcing the back muscles to work harder.

This workout targets the rotator cuff muscles, helping to improve shoulder stability and prevent injuries.

While the exercise ball may also engage auxiliary muscles, its main focus is on the back muscles.

Place an exercise ball on the floor and sit on it with your feet flat on the ground, knees bent at a 90-degree angle.
Hold a dumbbell in each hand, palms facing inward, and extend your arms straight out to the sides at shoulder height.
Engage your core and maintain a tall, upright posture throughout the exercise.
Slowly rotate your arms forward, bringing the dumbbells in front of your body while keeping them at shoulder height.
Pause briefly at the end of the rotation, feeling the tension in your shoulder muscles.
Reverse the movement, rotating your arms back to the starting position with control.
Repeat the rotation for the desired number of repetitions, maintaining a controlled and smooth motion.

Position yourself on the exercise ball by sitting on it with your feet firmly planted on the ground, hip-width apart. Maintain a straight posture with your core engaged and shoulders relaxed.
Hold a dumbbell in each hand, with your palms facing inward and your arms extended straight in front of you. This starting position will help you target your back muscles effectively during the exercise.
Slowly rotate your shoulders backward, squeezing your shoulder blades together as you bring the dumbbells towards your sides. Focus on engaging your back muscles throughout the movement, feeling the tension in your upper back and shoulders.
Pause for a moment at the end of the rotation, feeling the contraction in your back muscles, before slowly returning to the starting position. Remember to maintain control and avoid any jerky or sudden movements.
Perform the shoulder rotation exercise for 10 to 12 repetitions, aiming for 2 to 3 sets. As you progress, you can increase the weight of the dumbbells to continue challenging your back muscles and promoting further development.