Swiss Ball Pullover

This exercise strengthens your lats. It&a good substitute for the lat pull-down machine, plus you get a bonus balance workout, too. 1. Holding a dumbbell in your right hand, lie faceup on ball, with upper back on its center, butt hanging off edge, knees bent 90 degrees in front of you, feet flat on floor (tabletop position). 2. Extend both arms toward ceiling, directly over shoulders, and grasp one end of vertical dumbbell with each hand. 3. Keeping abs engaged, elbows slightly bent and lower body still, slowly lower arms behind you until they&at shoulder level. 4. Raise arms back over shoulders.