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-- Stand with feet hip-width apart and hold ball in right palm by right side, left palm pressing down on top of ball. Lift bent right knee to hip level in front of you. (If using a dumbbell, simply hold it in right hand by side, palm facing forward.)
-- Keeping knee raised and pressing down with left hand throughout, curl ball to shoulder and then lower it by side.
-- Start with 8 to 12 reps. Switch sides and repeat. Do 2 sets.