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Dumbbell Lateral Raise on Stability Ball
Seated dumbbell lateral raise on a stability ball that targets medial deltoids to build shoulder width and enhance core stability; suitable for improving balance and upper body hypertrophy.
About Exercise
Equipment
Dumbbells, Stability Ball
Difficulty
3/5 • Intermediate
Primary Muscle Groups
Shoulders
Secondary Muscles
Traps, Abs, Obliques
Popularity Score
6
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
Shoulders
6/10Anterior Delts
Traps
4/10Upper Traps, Mid Traps
Abs
4/10Rectus Abdominis
Obliques
3/10External Obliques
Programming
Typical Rep Range
10-15 reps
Rest Between Sets
60-90 seconds
How to Perform
Sit upright on a stability ball with feet flat on the floor hip-width apart. Hold a dumbbell in each hand at your sides with palms facing in and elbows slightly bent.
- Engage your core and keep back straight.
- Inhale and slowly raise dumbbells out to your sides.
- Lead the movement with your elbows until arms are parallel to the floor.
- Squeeze your shoulders at the top and pause briefly.
- Exhale and lower the dumbbells controlled back to start.
- Maintain slight elbow bend throughout.
Coaching Tips
Form Cues
- Lead with elbows
- Keep shoulders down
- Slight elbow bend
- Core tight
- Controlled tempo
Breathing
Inhale as you lower the weights; exhale as you raise them while bracing your core.
Tempo
2-1-2
Range of Motion
Raise arms from sides to parallel with floor; avoid going above shoulder height.
Safety
Safety Notes
- Start with light weights to master balance
- Avoid if shoulder impingement present
- Use burst-proof ball
- Do not lift above shoulders
- Engage core to prevent lower back arch
- Consult professional for balance issues
Spotting
Have a spotter assist with mounting the ball and provide support if balance is lost; stand ready to catch weights.
Common Mistakes
- Swinging with momentum
- Shrugging shoulders
- Leaning back
- Overextending arms
- Poor ball balance
When to Avoid
- Shoulder impingement
- Acute balance issues
- Lower back injuries
Flexibility Needed
- Shoulder abduction to 90 degrees
- Ankle dorsiflexion for stability
Build Up First
- Master basic lateral raise form
- Practice balancing on stability ball without weights
Also known as
Stability Ball Lateral Raise, Swiss Ball Dumbbell Side Raise, Seated Ball Lateral Raise
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