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Roll Ball Deltoid Posterior

Roll Ball Deltoid Posterior

The Roll Ball Deltoid Posterior is an effective exercise that targets the deltoid muscles located on the posterior side of the shoulder. This exercise is great for developing strength and definition in your shoulders, particularly the rear delts. Strong posterior deltoids not only improve your overall shoulder stability but also enhance your upper body symmetry and posture. To perform the Roll Ball Deltoid Posterior, you will need an exercise ball and a pair of dumbbells. Begin by sitting on the exercise ball with your feet firmly planted on the floor. Hold the dumbbells in each hand, palms facing each other, and extend your arms straight down towards the floor. This starting position will engage your posterior deltoids. From here, roll your body forward on the exercise ball while keeping your arms straight, allowing the dumbbells to move with you. Your torso should parallel the floor, and your arms should be slightly above your head. In this position, focus on squeezing your shoulder blades together and contracting your rear delts. Hold this position for a brief moment, feeling the tension in your shoulders. To complete the exercise, return to the starting position by rolling your body back and bringing your arms down. Repeat for the desired number of repetitions, remembering to maintain proper form and control throughout the movement. The Roll Ball Deltoid Posterior is an excellent exercise to incorporate into your shoulder workout routine. It activates the often neglected rear delts and helps create a balanced, well-rounded shoulder appearance. Add this exercise to your program and enjoy the benefits of stronger, more defined posterior deltoids.


  • Start by sitting on an exercise ball with your feet planted firmly on the ground and your knees bent at a 90-degree angle.
  • Hold a dumbbell in each hand and let your arms hang down by your sides.
  • Keeping your back straight, roll the exercise ball forward by using your feet, moving your body downward until your thighs are parallel to the ground.
  • As you roll the ball forward, simultaneously lift your arms out to the sides and slightly backward, engaging your deltoid muscles.
  • Pause for a moment at the bottom of the movement, then slowly roll the exercise ball back to the starting position while lowering your arms back down to your sides.
  • Repeat for the desired number of repetitions.

Tips & Tricks

  • Maintain proper form throughout the exercise to target the deltoid posterior muscles effectively.
  • Engage your core muscles to stabilize your body during the movement.
  • Use a challenging weight that allows you to perform the exercise with proper form and control.
  • Focus on the mind-muscle connection to fully activate the deltoid posterior muscles.
  • Breathe steadily and avoid holding your breath during the exercise.
  • Perform a full range of motion by extending your arms backward as far as possible without compromising form.
  • Gradually increase the weight or resistance as you become stronger and more comfortable with the exercise.
  • Incorporate other exercises that target the deltoid posterior muscles to add variety and maximize results.
  • Always warm up before starting the exercise to prepare your muscles and joints.
  • Listen to your body and modify or stop the exercise if you experience any pain or discomfort.

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