STRENGTH TRAINING

Topics

  • You need Flash player 8+ and JavaScript enabled to view this video.

Stability Ball Dumbbell Reverse Flys

By RealJock Staff

This exercise provided courtesy of Billy Polson, founder and co-owner of DIAKADI Body training gym, voted best personal training gym in San Francisco by CitySearch in 2006.

Benefits
Think you have to move your legs to tone them? Think again. For this exercise, just stabilizing your upper body on the stability ball gives your legs a great workout, while you work your shoulders one at a time using dumbbells.

Muscles Worked
Shoulders (rear delts)
Legs

Starting Position
Lie face down on a stability ball, with your toes on the floor behind you and your knees bent slightly and off the floor. Your shoulders will be slightly ahead of the edge of the ball. Take a dumbbell in each hand with your palms facing inward and your elbows soft. Your hands will be just ahead of your shoulders and together, with the dumbbells resting lightly on the floor (see Photo 1).

Exercise

  1. From the starting position, lift one arm directly out to the side in a reverse fly, contracting your shoulder blades together and flattening your upper body against the stability ball as you lift. Use your legs to keep your body stable on top of the ball. At the top of your motion, the weight should be at or slightly above the level of your back (see Photos 2 and 3).
  2. Slowly lower the weight back to the starting position (see Photo 4). Perform a full set with one arm, and then immediately do another set with the other arm.
About Billy Polson: Billy Polson is the founder and co-owner of DIAKADI Body training gym, which was voted the best personal training gym in San Francisco by CitySearch in 2006. A competitive swimmer and triathlete in his own right, Polson has over 15 years of experience working as a coach and trainer, and was recently named by Men's Journal Magazine (December 2005) as one of the Top 100 Trainers in America.