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Back exercises
Name of exercise:    PRONE COBRA
Start Position
Middle Position
Finish Position
What to do:

Lay face down on your stomach on the exercise ball so that your back is flat, parallel with the ground.  Start with the dumbbells in front of you.  Extend your arms forward and down with your palms down.  In a wide circular motion bring the dumbbells back and to the rear as shown. As you bring the dumbbell back turn your hands inward so that your thumbs are on top.  When you get to the finish position lift the dumbbells somewhat vertically behind your back.  Then follow the motion in reverse to return to the starting position.  When you return to the starting position your palms should be facing down again.
Don't Forget to: Keep your feet straight up and down.  Don't point them out like a duck stance.
Equipment needed: Exercise ball, dumbbells.
Muscles worked: Upper and mid-back muscles, especially muscles around the shoulder blades.

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