Smart Workout Diary

Stability Ball Shoulder Flexion

Stability Ball Shoulder Flexion is a controlled lying shoulder exercise in which you raise a stability ball from above the thighs to overhead. It primarily trains the front and middle deltoids while requiring controlled shoulder mobility and trunk stability. It can support shoulder control, overhead movement capacity, and light upper-body conditioning.

Demonstration

Stability Ball Shoulder Flexion — demonstration 1
Stability Ball Shoulder Flexion — demonstration 2

Instructions

  1. Set up: Lie on your back with your knees bent, feet flat on the floor, and the stability ball resting on your thighs. Hold the sides of the ball with both hands and straighten your elbows comfortably.
  2. Brace: Gently tighten your abdominal muscles and keep your ribs from flaring as you prepare to move.
  3. Raise the ball: Slowly lift the ball in an arc over your chest and toward the floor behind your head, keeping both arms long and moving evenly.
  4. Return with control: Stop before your low back arches or your shoulders pinch, then bring the ball back to the thighs at the same controlled pace. Repeat for the planned repetitions.
Muscle Group
Front Delts
Other Muscle Groups
Side Delts
Type
Strength
Mechanics
Isolation
Equipment
Exercise Ball
Difficulty
Beginner

Technique tips

  1. Keep your back quiet: Reduce the range of motion if your ribs lift or your low back arches.
  2. Move slowly: Do not use momentum to swing the ball overhead; keep the ball controlled throughout each repetition.
  3. Respect shoulder comfort: Use only a pain-free range and stop if you feel sharp pain or pinching.
Exercise library