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Dumbbell Seated on Exercise Ball Shoulder Press

Dumbbell Seated on Exercise Ball Shoulder Press

The Dumbbell Seated on Exercise Ball Shoulder Press is a compound exercise that targets the muscles of the shoulders, as well as several other upper body muscles. This exercise is performed by sitting on an exercise ball with a dumbbell in each hand, then pressing the weights overhead while keeping the core engaged. The instability of the exercise ball challenges your core muscles to work harder to maintain balance, while the shoulder press movement targets the deltoids (shoulder muscles), as well as the triceps and upper back muscles. By performing this exercise, you can improve your upper body strength, shoulder stability, and overall posture. To get the most out of this exercise, it is important to maintain proper form. Keep your feet flat on the ground, core engaged, and maintain a neutral spine throughout the movement. Start with lighter weights and gradually increase the load as you gain strength and stability. Remember, proper warm-up and mobility exercises are crucial before engaging in any workout routine. It's always advisable to consult with a fitness professional to ensure that this exercise is suitable for your individual fitness level and any pre-existing conditions. Incorporating this exercise into a well-rounded strength training program can help you reach your fitness goals and improve your overall physique.


  • Sit on an exercise ball with your feet flat on the floor and your knees at a 90-degree angle.
  • Hold a pair of dumbbells at shoulder level with your palms facing forward.
  • Engage your core and maintain an upright posture throughout the movement.
  • Press the dumbbells upward until your arms are fully extended.
  • Hold for a moment at the top, then slowly lower the dumbbells back to the starting position.
  • Repeat for the desired number of repetitions.

Tips & Tricks

  • Engage your core throughout the exercise to maintain stability and balance.
  • Start with light weights and gradually increase the resistance to avoid injury.
  • Maintain proper form by keeping your back straight and your shoulders relaxed.
  • Exhale as you push the dumbbells overhead and inhale as you bring them back down.
  • Use a slow and controlled movement to maximize muscle activation and prevent momentum.
  • Focus on your shoulder muscles during the exercise, avoiding excessive involvement of other muscle groups.
  • Ensure the exercise ball is properly inflated and stable before starting.
  • To increase difficulty, incorporate single-arm presses or alternate between arms.
  • Avoid locking out your elbows at the top of the movement to prevent strain on the joint.
  • Allow for proper recovery between sets and sessions to prevent overuse injuries.

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