How to perform it

1. 1

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

2. 2

   Walk your feet forward, rolling the ball until your upper back is supported on the ball and your head, neck, and shoulders are off the ball.

3. 3

   Extend your arm with the dumbbell straight up above your chest, palm facing inward.

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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