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Dumbbell Arnold Press on Stability Ball
A rotational overhead dumbbell press performed seated on a stability ball that targets all three deltoid heads while enhancing core and stabilizer engagement for shoulder hypertrophy and stability.
About Exercise
Equipment
Dumbbells, Stability Ball
Difficulty
4/5 • Intermediate
Primary Muscle Groups
Shoulders
Secondary Muscles
Abs, Lower Back, Traps
Popularity Score
6
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapShoulders
10/10Anterior Delts, Medial Delts, Rear Delts
Triceps
7/10Lateral Head, Medial Head
Abs
5/10Rectus Abdominis, Transverse Abdominis
Lower Back
4/10Erector Spinae
Traps
3/10Upper Traps
Programming
Typical Rep Range
8-15 reps
Rest Between Sets
60-90 seconds
How to Perform
Sit centered on a stability ball with feet flat on the floor shoulder-width apart and spine neutral. Hold dumbbells at shoulder height with palms facing your body and elbows bent in front of your torso.
- Brace your core to stabilize on the ball.
- Press dumbbells overhead while rotating wrists outward so palms face forward at the top.
- Extend arms fully without locking elbows.
- Reverse the motion by lowering dumbbells while rotating wrists inward.
- Return elbows to starting position in front of torso.
- Maintain control and balance throughout.
Coaching Tips
Form Cues
- Core tight on ball
- Rotate wrists smoothly
- Elbows forward, not flared
- Spine neutral, no arch
- Press straight up
- Control the descent
Breathing
Inhale as you lower the dumbbells; exhale as you press and rotate upward while bracing your core.
Tempo
3-1-1
Range of Motion
Start with dumbbells at shoulder height, palms inward; press to full arm extension overhead with palms forward; reverse to start without dropping below shoulders.
Safety
Safety Notes
- Use lighter weights than stable versions
- Ensure ball size fits for 90-degree hip and knee angles
- Stop if shoulder or lower back pain occurs
- Avoid if acute shoulder instability
- Maintain neutral spine to protect back
- Get into position safely to avoid falls
Spotting
Not recommended due to unstable surface; use lighter weights and focus on form instead of spotting.
Common Mistakes
- Bouncing on the ball for momentum
- Flaring elbows too wide
- Arching lower back
- Using excessive weight causing instability
- Incomplete rotation
- Poor core brace leading to wobble
When to Avoid
- Acute shoulder impingement
- Lower back injuries
- Balance issues
- Recent abdominal surgery
Flexibility Needed
- Shoulder flexion to 180 degrees
- Thoracic extension
- Ankle stability for foot placement
Build Up First
- Master basic dumbbell shoulder press
- Core bracing competency
- Familiarity with rotational presses
Also known as
Stability Ball Arnold Press, Swiss Ball Dumbbell Arnold Press, Exercise Ball Arnold Press
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