Reverse Flyes with shoulders
135 degrees of abduction

Starting Position

  • Start this rotator cuff ball exercise by kneeling on the floor behind the ball. Stretch forward over the ball until your waist is over the top of the ball.
  • Toes rest on the floor shoulder width apart.
  • Chest is slightly raised.
  • Hands rest lightly on the floor in front of you about shoulder width apart.
  • Hold your shoulder blades down and back.


  • Raise your arms forward so that they are approximately 135 degrees to your trunk with your thumbs pointing up toward the ceiling.
  • Hold for 2 seconds.
  • Return to the starting position.

Prime Movers

  • Middle deltoid, rotator cuff

Physio Tips

  • Keep your neck straight, chin tucked and chest up to strengthen neck stabilizers.
  • The ball should remain motionless throughout this exercise.


  • Add 1-2 kg dumbbells.
  • Add more air to your exercise ball to reduce stability and force your core stabilizing musculature to work harder.
  • Move your feet closer together.
  • Try doing this exercise with one foot off the ground to reduce the size of your base of support.

This exercise ball exercise biases the supraspinatus muscle, a muscle often neglected in lifters to their detriment later on. Body builders like to work on the deltoid muscle to round out their shoulders; however, creating muscle imbalances between the deltoid and supraspinatus can lead to impingement and ultimately to tendinitis, tendinosis, and tears. This is a significant muscle involved in shoulder stabilization so is important in most sports involving use of the upper extremities.

If you are a swimmer this is a very important exercise for you. For more exercises to include in your swimming dryland training program click here.

Other good open kinetic chain rotator cuff exercises are:
   Reverse Flyes at 450
   Reverse Flyes at 900

1ballsRepeat this ball exercise 6 times

2ballsRepeat this ball exercise 10 times

3ballsRepeat this ball exercise 15 times