How to perform it

1. 1

   Sit on an exercise ball with a dumbbell in one hand.

2. 2

   Walk your feet forward and roll your body down until your head, neck, and upper back are supported on the ball.

3. 3

   Hold the dumbbell with your arm extended straight up over your chest, palm facing inwards.

4. 4

   Slowly lower the dumbbell out to the side, keeping a slight bend in your elbow.

5. 5

   Pause for a moment when your arm is parallel to the ground.

6. 6

   Engage your chest muscles to bring the dumbbell back up to the starting position.

7. 7

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

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