Seated Swiss Ball

Unilateral Forward Raise

Hold a small or medium weight in both hands, resting over the thighs. Raise one arm slowly to shoulder level. Bring it down slowly, while raising the other one. Repeat 10-20 times each side.

Seated Swiss Ball

• Overview
• Ball Warm Up, Trunk
• Ball Warm Up, Leg
• Ball Warm Up, Arms
• Unilateral Forward Raise
• Bilateral Forward Raise
• Lateral Arm Raise
• Wide Rowing
• Upward Shoulder Rotation
• Overhead Press
• Unilateral Triceps Extension
• Bilateral Triceps Extension