1 Arm Dumbbell Pullovers

Lie centrally on a suitably sized Swiss Ball, having your upper back and shoulders in contact with the ball, with your feet spread wide to aid stability.

START	FINISH

Always warm-up the muscles by performing a few reps with a light weight, as this exercise will work the chest and shoulder muscles.

Focusing on keeping the movement smooth and under control to avoid bouncing on the ball, keeping your hips down low, with your back lightly arches across the ball.

Smoothly lower the weight down behind your head, keeping your arms straight, taking care to never go beyond the point where you can't smoothly lift the weight back up above your head.

Lift the weight over with your arm straight, keeping your hips down throughout the movement, taking care that all locking collars are securely fastened.

Inhale as you lower the weight, and exhale as you lift the bar back up.