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Stability Ball Seated Dumbbell Shoulder Press
A vertical push exercise performed sitting on a stability ball, targeting the shoulders and core stabilizers. It is used to build upper body strength and functional stability.
About Exercise
Equipment
Dumbbells, Stability Ball
Difficulty
3/5 • Intermediate
Primary Muscle Groups
Shoulders
Secondary Muscles
Traps, Abs, Lower Back
Popularity Score
7
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Medium
Noise Level
Low
Muscle Breakdown
View Muscle MapShoulders
10/10Anterior Delts, Medial Delts
Triceps
7/10Lateral Head, Long Head
Traps
5/10Upper Traps
Abs
4/10Rectus Abdominis, Transverse Abdominis
Lower Back
3/10Erector Spinae
Programming
Typical Rep Range
8-15 reps
Rest Between Sets
60-120 seconds • Focus on controlled stability sets.
How to Perform
Sit centered on the stability ball with feet flat, shoulder-width apart, and spine tall. Hold a dumbbell in each hand at shoulder height, palms facing forward or slightly inward, ensuring the core is braced.
- Brace your core tightly and press the dumbbells straight overhead until your arms are fully extended.
- Lightly touch the dumbbells together at the peak of the movement.
- Slowly and with control, lower the weights back down to the starting position at shoulder height.
- Maintain stability on the ball throughout the repetition, resisting movement.
Coaching Tips
Form Cues
- Core tight and still.
- Press straight up.
- Elbows slightly forward.
- Feet rooted down.
Breathing
Inhale as you lower the weights, exhale forcefully as you press the dumbbells overhead, maintaining a tight core brace.
Tempo
3-0-1
Range of Motion
Press from shoulder level until the elbows are fully extended overhead, stopping before the weights rest on the shoulders on the descent.
Safety
Safety Notes
- Use lighter weight than standard seated press until stability is mastered.
- Ensure the stability ball is correctly sized to allow a 90-degree bend at the hips and knees.
- Stop immediately if lower back pain or severe instability occurs.
Spotting
Not recommended; the instability of the ball makes safe spotting difficult. Use lighter weights or move to a stable bench.
Common Mistakes
- Excessively arching the lower back.
- Bouncing or shifting on the stability ball.
- Stopping the descent too high.
- Allowing head to drift forward.
When to Avoid
- Acute shoulder impingement or pain.
- Severe lower back instability or pain.
Flexibility Needed
- Adequate shoulder flexion for overhead pressing.
Build Up First
- Competency in seated dumbbell shoulder press.
- Ability to maintain neutral spine on an unstable surface.
Also known as
Dumbbell Shoulder Press (Stability Ball), Exercise Ball Dumbbell Shoulder Press, Seated Stability Press
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