You can sit on an exercise ball instead of a bench for dumbbell exercises. Biceps curls, overhead presses, and triceps extensions are often done sitting on exercise balls. You can also lie with your back on the ball, feet on the floor, and do dumbbell bench presses or flies. Kneel on the ball for dumbbell rows. You can replace a bench with the ball if you work with fairly light weights, but stick with a bench if you lift heavy.

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