Exercises

2-arm SL DB Row (bentover)

In a bent over, single leg position take an over hand grip onto the dumbbells. Ensuring back in a slightly curved up position, pull the dumbbells towards the body leading with the elbows. Return under control back to the starting position. Feel the muscles below the arm pits, the front of the upper arms and entire back doing the work.
View video

Prone Back Extension - Swiss Ball

Lie face down on a Swiss Ball with legs placed on the floor behind the body and arms placed at the side. The upper body is lifted up and away from the ball and arms raised behind. Feel the muscles in the lower, mid , upper back and rear shoulders doing the work.
View video

Body Weight Pressups - Toes, resisted

From a lying position push the body away from the ground and return to start position under control. Keep the knees, hips and sholuders in line throughout the movement. Toes remain on the ground. Feel the muscles in the chest and shoulders doing the work. Note. Resistance can be increased by a partner applying force on to the mid-upper back.
View video