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Dumbbell Seated Lateral Raise on Stability Ball

Dumbbell Seated Lateral Raise on Stability Ball

The dumbbell seated lateral raise on stability ball is a dynamic exercise that targets the muscles of the shoulders, particularly the lateral deltoids. This exercise is performed by sitting on a stability ball with a dumbbell in each hand and raising the arms out to the sides, parallel to the floor. By adding the stability ball into this exercise, you engage your core muscles to maintain balance and stability throughout the movement. This makes it a great exercise for not only strengthening and toning the shoulder muscles but also for improving core stability and overall balance. The seated position on the stability ball helps to isolate the shoulder muscles and prevents the lower back from arching, which can often happen when performing this exercise while standing. It also reduces the involvement of other muscle groups, such as the biceps, ensuring that the focus remains on the shoulders. To maximize the benefit of this exercise, it is crucial to use proper form and choose an appropriate weight for your fitness level. The seated position also allows for better control of the movement, ensuring that you are using the correct muscles throughout the exercise. Keep your core engaged, maintain a slight bend in your elbows, and avoid swinging or using momentum to lift the weights. Incorporating the dumbbell seated lateral raise on stability ball into your workout routine can help strengthen your shoulder muscles, improve posture, and enhance overall upper body strength. Remember to start with a weight that challenges you but allows you to maintain proper form, gradually increasing the weight as you progress.


  • Sit on a stability ball with your feet shoulder-width apart and flat on the ground.
  • Grip a pair of dumbbells with an overhand grip in each hand and let them rest by your sides.
  • Roll your shoulders back and down, engaging your core.
  • Slowly raise both dumbbells out to the sides of your body until your arms are parallel to the ground.
  • Hold the contraction for a second, then slowly lower the dumbbells back down to the starting position.
  • Repeat for the desired number of repetitions.

Tips & Tricks

  • Start with lighter weights and gradually increase the resistance to challenge your muscles.
  • Maintain proper form and technique throughout the exercise to maximize effectiveness.
  • Engage your core muscles by keeping your abdominal muscles tight and maintaining a neutral spine position.
  • Focus on the muscles being targeted, specifically the deltoids, by initiating the movement from your shoulders, not your hands.
  • Breathe continuously and avoid holding your breath during the exercise.
  • Perform the exercise in a controlled manner, avoiding any sudden or jerky movements.
  • For added stability, ensure that the stability ball is properly inflated and positioned on a secure surface.
  • Use a mirror or have someone provide feedback to ensure your arms are parallel to the floor during the lateral raise.
  • Don't compromise form for heavier weights; maintaining proper technique is more important than lifting heavy.
  • If you experience any pain or discomfort during the exercise, stop and consult with a fitness professional or healthcare provider.

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