Side Arm Raise on Stability Ball

This exercise strengthens the front and sides of the shoulder. It also challenges the trunk muscles, which have to stabilize your body.

Equipment:
Stability ball (or chair/gym bench) and a pair of dumbbells.

Exercise:
1. Sit on the ball with your feet shoulder-width apart and your arms at the side of your body.
2. Keeping the elbows bent, raise your arms sideways to shoulder height.
3. In the top position, your hands should be at the same level as your shoulders with the palms facing the floor.
4. Slowly lower back to starting position.

Performance Tips:
1. Start the movement by contracting the muscles at the side of the shoulder instead of swinging the dumbbells.
2. Exhale as you lift the dumbbells; inhale as you lower them down.
3. Maintain good posture throughout the execution of the exercise.
4. Keep elbows bent to avoid stress in the elbow joint.
5. Avoid lifting the arms higher than shoulder level as you can damage nerves and ligaments in the shoulder joint.

Repetitions:
12 to 15 times.