Fitness Catalog

Physioball Reverse Dumbbell Fly

Step 1: Lie face down (prone) with your lower abs/hips on the ball, feet against the wall. Activate core by drawing in belly button towards the spine. Keep your feet straight, glutes tight, neutral spine, shoulder blades retracted and depressed, and chin tucked into chest. Start with the dumbbells under the chest in line with the ground, palms facing each other.
Step 2: Slowly drive the arms up while driving your shoulder blades towards the spine. Once the arms are parallel to the ground in the T position, maintain the contraction for 1-2 seconds.
Step 3: Release and slowly lower the dumbbells to the starting position. Focus on maintaining the proper postural position alignment during the entire set. Keep the core and glutes tight to avoid any lower back discomfort.

Step 1:

Lie face down (prone) with your lower abs/hips on the ball, feet against the wall. Activate core by drawing in belly button towards the spine. Keep your feet straight, glutes tight, neutral spine, shoulder blades retracted and depressed, and chin tucked into chest. Start with the dumbbells under the chest in line with the ground, palms facing each other.

Step 2:

Slowly drive the arms up while driving your shoulder blades towards the spine. Once the arms are parallel to the ground in the T position, maintain the contraction for 1-2 seconds.

Step 3:

Release and slowly lower the dumbbells to the starting position. Focus on maintaining the proper postural position alignment during the entire set. Keep the core and glutes tight to avoid any lower back discomfort.

Before attempting any of the exercises listed, please see important safety information.

More questions? Contact a Certified Personal Trainer

Last update: 10/22/08

CATALOG HOME
Trainer Advice
Reps & Goals
Fitness Terms
Training Log
Running
20 Min Workout
30 Min Workout
40 Min Workout
Abdominal
Back
Biceps
Chest
Shoulders
Triceps
Legs & Glutes
ARC Home
Membership
Personal Training