Building Strength: UPPER BACK

Y-raise

1. Hold a light dumbbell in each hand and lie face down with belly centered on a stability ball, legs extended behind you, feet wider than shoulders. Extend arms toward the ground to make a “Y,” palms facing each other.

2. Pull shoulders down and back, and then lift the arms up to shoulder height, squeezing shoulder blades together. Return to starting position, and relax the shoulders.

Do 3 sets of 12 to 15 reps.

High Row

1. Anchor the center of a resistance tube at chest height while sitting on the floor. Hold both handles shoulder-width apart at chest height in front of you, palms facing the ground.

2. Bend elbows, drawing hands toward shoulders. Return to starting position and repeat.

Do 3 sets of 15 to 20 reps.

Reverse Fly

1. Hold a resistance band on both ends. Start with arms stretched out in front of you at chest height.

2. Keeping arms straight (but not locked) extend arms out to sides to stretch the band, squeezing shoulder blades together at the end of the movement. Return to start, keeping the movement slow and controlled.

Do 3 sets of 15 reps.