How to perform it

1. 1

   Sit on an exercise ball with your feet flat on the ground and your knees bent at a 90-degree angle.

2. 2

   Hold a dumbbell in one hand and position it at shoulder height, with your elbow bent and palm facing forward.

3. 3

   Slowly press the dumbbell upward until your arm is fully extended, while keeping your core engaged and maintaining balance on the exercise ball.

4. 4

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

5. 5

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

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