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Rear Deltoid - Fitball

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Rear Deltoid Ball 

Primary Muscles:
Rear Deltoids


Secondary Muscles: 
Upper Back, Triceps, Biceps

 Difficulty Level: (5/10) 

Scale 5

     • 10-15 Reps - General toning
  • Lie prone with your belly against the fitball 
  • Keep the back and legs extended and hold dumbbells down to your sides, elbows at 90 degree angles.  
  • Keeping the angles in your elbows still raise your ebows up until your upper arms are parallel to the floor and 
  • Momentarily pause and then slowly lower them back down to the starting position 
 Teaching Points   
  • Exhale while raising the arms and Inhale as you lower 
  • Try and squeeze the upper back at the top of the movement 
  • Keep the core muscles engaged 
  • Keep the head inlign with the spine



  • Decrease the weight 



  • Bring your feet closer together 
  • Use a heavier weight