Smart Workout Diary

Dumbbell Shoulder Raise Stability Ball

The seated dumbbell shoulder raise on a stability ball is a front-raising movement performed while maintaining a balanced seated position. It primarily trains the front deltoids while the core and upper back help keep the torso steady. It supports shoulder strength, control, and seated balance.

Demonstration

Dumbbell Shoulder Raise Stability Ball — demonstration 1
Dumbbell Shoulder Raise Stability Ball — demonstration 2

Instructions

  1. Set up: Sit tall near the center of a stability ball with both feet flat and about hip-width apart. Hold a dumbbell in each hand in front of your thighs with palms facing your body.
  2. Brace: Lengthen your spine, gently tighten your abdomen, and keep your chest lifted without arching your lower back.
  3. Raise: With a slight bend in the elbows, lift both dumbbells forward under control until your arms are approximately parallel to the floor and the weights reach shoulder height.
  4. Lower: Pause briefly, then lower the dumbbells slowly to the starting position. Keep the ball still and repeat without swinging or leaning back.
Muscle Group
Front Delts
Type
Strength
Mechanics
Isolation
Equipment
Dumbbell, Exercise Ball
Difficulty
Intermediate

Technique tips

  1. Use light loads: Choose dumbbells that allow the ball and torso to remain steady throughout the set.
  2. Control the range: Stop near shoulder height; lifting much higher can shift the work away from the shoulders.
  3. Avoid momentum: Do not bounce on the ball, shrug forcefully, or swing the weights upward.
  4. Breathe steadily: Exhale as you raise the dumbbells and inhale as you lower them.
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