Instructions:

1. Sit on an exercise ball with your feet flat on the ground and your back straight.
2. Hold a dumbbell in one hand with your palm facing inwards and your elbow bent at a 90-degree angle.
3. Place your other hand on your hip for stability.
4. Press the dumbbell upwards, extending your arm fully.
5. Pause for a moment at the top, then slowly lower the dumbbell back to the starting position.
6. Repeat for the desired number of repetitions, then switch arms.