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Lie back on the stability ball so it supports your torso from your neck to your midback, with your knees bent and your feet flat on the floor. Hold the dumbbells over your chest with your arms extended and your palms facing each other. Keep your elbows slightly bent.
Slowly open your arms to the sides, lowering the weights until your upper arms are parallel to the floor. Pause, then slowly return to the starting position. Keep your shoulders down and back throughout the move.
Sit on the stability ball with your knees bent and your feet flat on the floor. Hold the dumbbells in front of you with your arms bent at 90-degree angles and your elbows at your sides. Keeping your back straight, bend slightly from the hips.
Straighten your arms and extend the weights behind your back, turning your palms toward the ceiling once your arms are fully extended. Pause, then return to the starting position.
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