- With dumbbell in hand, sit on stability ball. Roll body down
and lie with back on ball, hips nearly straight, and feet apart
on floor. Hold onto dumbbell with both hands with arms extending
- Turn torso to one side while keeping arms straight and perpendicular
to torso throughout movement.
- Return dumbbell back over shoulders by rotating torso to
original position. Continue lowering dumbbell to opposite side.
- Both arms should be kept straight and perpendicular to torso.
Hips should also be kept nearly straight, only slightly bent.
- This movement involves both spinal
rotation and hip external
rotation. Because leg to the opposite side of dumbbell acts
to counter weight of dumbbell's resistance, greatest downward
force onto floor is placed on foot nearest to side of dumbbell.
Since foot of near leg provides more secured base of support,
external rotation of near hip provides significantly more torque
as compared to relatively passive internal rotation of far hip.