This exercise strengthens the middle back, upper chest, and front (anterior) shoulders.  You will also incorporate your “core” muscles for balance and add more challenge while performing this exercise on a stability ball versus a flat bench.

• Hold a dumbbell (heavy enough so your last few reps are a challenge), sit on a stability ball and walk feet forward until head, shoulders, and middle back are supported on the ball, knees bent and aligned over ankles.

• Grasp the dumbbell head with both hands, extend arms overhead so weight hangs vertically behind head.

• Keep elbows slightly bent, shoulders relaxed, abdominals contracted, hips lifted.

• Exhale and contract lat muscles (sides of back), as you pull arms overhead, until dumbbell is above chest.

• Inhale as you return arms to starting position; repeat to complete repetitions.

• Do 3 sets of 12-15 repetitions.

Tips on Form:  Don’t lower your arms so far behind you that you can’t bring the dumbbell overhead in a controlled manner. 
Contract your lat muscles (side of back) before beginning each rep to ensure maximum muscle engagement. 
Keep your shoulders down and relaxed, and maintain a light grip to prevent secondary muscles from getting involved.

Advanced Tip:  Lift one foot off floor and hold it there for half the repetitions; put foot down and lift other foot to complete the set.

No responsibility or liability is accepted by Shawn Ferrando Studio Fitness for any loss or damage suffered by any person as a result of adopting the exercises and information in this material.