Prone on stability ball (ball under sternum/mid-chest). Feet wide or braced on a wall for stability.

Hold light dumbbells. Let arms hang straight down under shoulders (neutral grip).

Brace: ribs down, glutes lightly on, neck long (eyes down).

Execution (1 rep = 3 positions)

A) Row (hold 1–2 sec)

Pull elbows up and back into a row.

Cue: scapulae down/back (no shrug).

B) External Rotation (hold 1–2 sec)
3. Stay in the row and externally rotate: rotate forearms up/back so the DBs move toward a “goalpost/W” position.
4. Keep elbows roughly in line with shoulders (not drifting forward).

C) Cobra on the Ball (hold 1–2 sec)
5. Maintain the shoulder “set” (retraction + depression), then gently lift the chest off the ball into thoracic extension.
6. Arms can stay in the W/goalpost position or open slightly toward a T—pick the version that keeps the shoulders down and the neck long.
7. Pause, then reverse back down: Cobra → external rotation → row → start.

Key cues

“Shoulders away from ears.”

“Lift from the upper back, not the low back.”

“Chin tucked, long neck.”

“Move slow—own every position.”