Instructions:

1. Sit on an exercise ball with a dumbbell in one hand.
2. Walk your feet forward and roll your body down until your head, neck, and upper back are supported on the ball.
3. Hold the dumbbell with your arm extended straight up over your chest, palm facing inwards.
4. Slowly lower the dumbbell out to the side, keeping a slight bend in your elbow.
5. Pause for a moment when your arm is parallel to the ground.
6. Engage your chest muscles to bring the dumbbell back up to the starting position.
7. Repeat for the desired number of repetitions, then switch arms.