Step by step instructions
Load 10 to 20 pounds on each side of a cable crossover machine, adjust the pulleys to their lowest positions, and attach a handle to each one; place a stability ball between them. Hold a handle in each hand and lie with shoulder blades centered on the ball. Extend arms at shoulder level out to sides, elbows slightly bent and palms facing ceiling, and raise hips so body forms a line from head to knees.
Raise hands over chest, then slowly lower arms to starting position.