This Swiss ball exercise will target your back, arms & core.

How to

Place ball directly under hips. Keep pelvis towards ball and core engaged.

Place dumbbell in each hand with palms facing down.

Place arms out to the side at 45-degree angle.

Keeping arms at side, retract shoulder blades down into central pocket.

Raise arms then lower back to starting position.

Tip: Position ball under hips, keep core engaged and avoid arching of lower back


NEXT: 6 exercises for quads and hamstrings>>

Photography: Sullivan LC; Words/workout: Nikki Fogden-Moore