• Perform this exercise at home or in the gym.
• It builds strength and endurance in the shoulder muscles, but also improves your core strength and balance.
How to Do the Exercise:
• Kneel on a Bosu ball with the DBs in your hands, and your arms hanging by your sides. Your knees should be centered on the dome of the ball, with your shins on the ball’s curvature, and your toes on the ground.
• Tighten up your core muscles; make sure that your body is fully aligned, and your back is straight. This will also help with stability. Lift your toes and with control so that your calves are parallel to the ground.
• With your arms still at your side, bend your elbows at 90 degrees, then raise your arms up to the side, while simultaneously rotating the torso to one side. At no point should your shoulders be higher than shoulder height, and can be slightly in front of the shoulders. The rotation should be in your torso only, and your hips should continue to point forward.
• Lower your arms back to the side, and rotate your torso back to center simultaneously. Repeat the exercise, but this time, rotate to the other side. Alternate sides until the required repetitions are completed.
• Do 8 to 20 repetitions; stop when you reach failure.