How to perform it

1. 1

   Sit on an exercise ball with your feet flat on the ground and your back straight.

2. 2

   Hold a cable handle in one hand and position your arm at chest height, elbow bent.

3. 3

   Place your other hand on your hip for stability.

4. 4

   Press the cable handle forward, extending your arm fully.

5. 5

   Pause for a moment, then slowly return to the starting position.

6. 6

   Repeat for the desired number of repetitions, then switch arms.

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