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Dumbbell Kneeling Lateral Raise on Stability Ball
An advanced isolation exercise using dumbbells from a kneeling position on a stability ball, targeting medial deltoids while challenging core and balance for enhanced stability and proprioception.
About Exercise
Equipment
Dumbbells, Stability Ball
Difficulty
4/5 • Advanced
Primary Muscle Groups
Shoulders
Secondary Muscles
Abs, Obliques, Lower Back, Traps
Accessory Muscles
Glutes
Popularity Score
3
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
Yes
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapShoulders
10/10Medial Delts, Anterior Delts
Abs
5/10Rectus Abdominis
Obliques
4/10Lower Back
4/10Erector Spinae
Traps
3/10Mid Traps
Glutes
2/10Programming
Typical Rep Range
10-15 reps
Rest Between Sets
60-90 seconds
How to Perform
Kneel on the stability ball with shins and tops of feet contacting the ball, maintaining an upright posture with core engaged. Hold light dumbbells at your sides with palms facing in and elbows slightly bent.
- Engage core and lift dumbbells out to sides, leading with elbows.
- Raise arms until parallel to floor, forming a T-shape.
- Pause briefly at top, squeezing shoulders.
- Lower dumbbells slowly back to sides with control.
- Maintain balance without swaying.
- Repeat for reps, keeping tension in muscles.
Coaching Tips
Form Cues
- Core tight
- Elbows lead movement
- No shrugging
- Pour from pitcher
- Stay upright
Breathing
Inhale as you lower the dumbbells, exhale as you raise them while bracing your core.
Tempo
3-1-2
Range of Motion
Lower dumbbells to sides with arms straight but elbows bent; raise to parallel with floor without going above shoulder height.
Safety
Safety Notes
- Master balance on ball without weights first
- Use light weights initially
- Perform near support for stability
- Ensure ball is properly inflated and burst-proof
- Avoid if poor balance or shoulder issues
Spotting
Use a spotter to hand weights and assist with balance; spot at hips or shoulders if needed, especially for mounting/dismounting.
Common Mistakes
- Using momentum to swing weights
- Shrugging shoulders up
- Leaning or swaying off balance
- Raising above shoulders
- Letting elbows lock out
When to Avoid
- Acute shoulder impingement
- Poor balance or core weakness
- Recent lower back injury
Flexibility Needed
- Shoulder abduction to 90 degrees
- Ankle dorsiflexion for kneeling stability
Build Up First
- Proficiency in standard dumbbell lateral raise
- Ability to kneel on stability ball for 30 seconds unweighted
Also known as
Kneeling Dumbbell Side Raise on Ball, Stability Ball Kneeling Lateral Raise
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