A. Lie with your chest or tummy against the stability ball (whichever is more comfortable for you). Place the bottoms of your feet against a wall for support. (As you grow stronger, you can do this exercise without the wall, for a greater challenge.) Grasp a dumbbell in each hand, placing your hands just above the floor with your arms extended above your shoulders.
B. Raise the dumbbells until your arms are parallel with the floor and in a straight line from your shoulders.
C Bring your arms around in a semicircle until they are extended from your shoulders at right angles to your torso.
D. Lower the dumbbells to the floor. Then reverse the process, lifting the dumbbells to the right angle position at shoulder height and bringing them around in front. Complete 20 to 30 repetitions.
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The use of dumbbells gives you a much more comprehensive strengthening effect because the workout engages your stabilizer muscles, in addition to the muscle you may be pin-pointing. Without all of the belts and artificial stabilizers of a machine, you also engage your core muscles, which are your body's natural stabilizers.