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 with one hand and extend your arm straight up above your chest.

3. 3

   Slowly lower the dumbbell behind your head while keeping your arm straight.

4. 4

   Pause for a moment, then raise the dumbbell back to the starting position.

5. 5

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

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