How to perform it

1. 1

   Sit on an exercise ball with a dumbbell in one hand, feet flat on the ground.

2. 2

   Slowly walk your feet forward, rolling the ball until your head, neck, and upper back are supported on the ball.

3. 3

   Hold the dumbbell at shoulder height with your palm facing forward.

4. 4

   Press the dumbbell upward until your arm is fully extended.

5. 5

   Pause for a moment at the top, then slowly lower the dumbbell back to the starting position.

6. 6

   Repeat for the desired number of repetitions, then switch to the other arm.

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