Ball Dumbbell Pullovers- A pullover is great to target your pectorals (chest muscles), triceps and latissimus dorsi (back muscles).  Doing the movement on the ball challenges your core and balance more than a stable surface.

Position yourself on the ball so that your head and neck are supported.  Keep your core stabilized by contracting your stomach and holding your hips up.  Lower the dumbbell over head, as shown, as far back as your shoulders comfortably allow without losing the latissumus dorsi contraction and without arching your back.  Pull the dumbbell back up to the start position and repeat!  This may make your triceps, and lats a bit sore the next day but it is a wicked exercise for overhead strength! Blockers in volleyball need this long levered strength when their arms are overhead.  Any throwing or racquet sport can really benefit from this exercise!