Kneel down by the side of a suitable sized Swiss Ball, with your chest in contact with the central part of the ball, enabling you to have a good range of movement with both arms, whilst holding the dumbbells. Avoid using a ball that is too large, as this will restrict your movement.

START	FINISH

For best results, hold a small dumbbell in each hand, and smoothly rotate both arms around in a complete circle, aiming to keep the arms straight and close to your bodyline throughout the movement.

Focus on keeping the movements smooth and under control, taking note that as the weight extends further away from your bodies central line, the heavier it will become.

Whilst in the same position, you may also decide to perform a breaststroke swimming action, aiming to keep the weights horizontal throughout.

Aim to keep yourself positioned high on the swiss ball in order to have a full range of movement.

If you feel any pain, especially in the lower back, stop this exercise immediately.

top | glossary | advertise | tell a friend