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Sit on the stability ball or a chair with your feet flat on the floor and shoulder-width apart. Hold a dumbbell in each hand, letting your arms hang naturally at your sides, palms facing in.
Slowly curl the dumbbells toward your collarbone, turning your wrists toward your body as you lift so your palms end up facing you. Pause, then slowly return to the starting position.
Stand with your feet shoulder-width apart, your back straight, and your knees slightly bent for support. Hold a dumbbell in each hand. Keeping your back straight, bend 90 degrees from the waist and let your arms to hang toward the floor, palms facing your legs.
Squeeze your shoulder blades together and bend your elbows, raising the dumbbells on either side of your torso. Pause, then slowly return to the starting position.