Overhead Dumbbell Press on Stability Ball

Strengthens the front of the shoulders and the upper back while challenging the “core” muscles.

Equipment
Dumbbells and a stability ball. This exercise can also be done seated on a chair or bench.

Exercise
1. Sit on a stability ball with both feet flat on the floor.
2. Raise the dumbbells to the sides of your shoulders with the palms facing front.
3. Take a breath, hold it and keep your abdominals tight then smoothly lift the dumbbells overhead till your arms are straight with the elbows just slightly bent. Exhale as soon as you pass the hardest part of the lift. (Holding your breath for just a split-second as you start the lift gives support to your spine).
4. Slowly lower the dumbbells to the starting position.

Performance Tips
1. Your arms are straight in the overhead position but be sure that you are not locking your elbow joint.
2. Do not allow the dumbbells to drift forward or backward in the overhead position.
3. In the uppermost position, your elbows should be next to your ears, not in front of them.
4. Keep your abdominals tight and do not allow your lower back to arch to lift the dumbbells up.
5. If you have chronic shoulder joint or lower back problems, avoid this exercise.

Repetitions
12 to 15 repetitions.