Prone Row ER

Start:  Lie on your stomach on a stability ball.  Spread feet wider than hip width apart.  Keep back straight and point thumbs toward the ceiling.

Movement:  Raise arms out to you side.  Elbows are bent 90 degrees and even with shoulders.  Maintain this position as you externally rotate shoulders bringing your hands up toward the ceiling.  Do not shrug shoulders. 

Finish:  Shoulders and arms are in a 90/90 position with the thumbs facing toward the ceiling.  Back and head are straight.  Shoulder blades are down and squeezed together.