- Hold a dumbbell in each hand and sit on a Swiss ball.
- Walk your feet forward until your upper back and shoulders are supported by the ball.
- Lift your hips so your body forms a straight line from your shoulders to your knees.
- Position the dumbbells beside your chest with your elbows bent.
- Brace your core and keep your glutes engaged.
- Press the dumbbells upward until your arms are fully extended.
- Pause briefly at the top.
- Lower the dumbbells under control back to the starting position.
- Keep your hips elevated throughout the movement.
- Repeat for the desired number of repetitions.
About Will Duru
PT Will Duru is a Personal Trainer, Founder of the 12REPS strength training app, and holds a Sport and Exercise Science BSc (Hons).
Will has been featured in Men’s Health, The Times, The Telegraph, The Sun, Men’s Fitness, Coach, and i Newspaper.