- An exercise ball
1. Starting Position:
- Begin by placing the exercise ball in front of you.
- Kneel on the floor and lean onto the ball with your chest and stomach.
- Position the ball under your hips and place your feet behind you for stability.
2. Grip the Dumbbells:
- Hold one dumbbell in each hand.
- Bend forward at the waist, keeping your back straight.
- Your arms should hang down toward the ground at your sides.
3. Positioning:
- Ensure your knees are on the floor and your toes are tucked under for better balance.
- Keep your core engaged to support your back and maintain stability.
4. Movement:
- Start by bending your elbows at a 90-degree angle, pulling the dumbbells up towards the sides of your chest.
- From this position, extend your arms straight back behind you while keeping your elbows close to your body.
- Squeeze your triceps at the top of the movement.
5. Return to Start:
- Slowly lower the dumbbells back to the starting position, maintaining control throughout the movement.
- Ensure your elbows remain stationary and close to your torso during the entire exercise.
6. Repetitions:
- Perform 10-15 repetitions for 2-3 sets, resting for 30-60 seconds between sets.
Tips for Beginners:
- Start with lighter weights to master the form before increasing the weight.
- Focus on a controlled movement, avoiding fast or jerky motions to prevent injury.
- Keep your neck in a neutral position and avoid straining as you perform the exercise.
