Video Coming Soon
We're working on adding video demonstrations for this exercise.
Stability Ball Seated Dumbbell Shoulder Press
A vertical push using dumbbells while seated on a stability ball that targets shoulders and engages core for upper body strength and balance stability.
About Exercise
Equipment
Dumbbells, Stability Ball
Difficulty
4/5 • Intermediate
Primary Muscle Groups
Shoulders, Triceps
Secondary Muscles
Traps, Lower Back
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
Triceps
8/10Lateral Head, Long Head
Abs
6/10Rectus Abdominis, Transverse Abdominis
Traps
5/10Upper Traps
Lower Back
4/10Erector Spinae
Programming
Typical Rep Range
8-12 reps
Rest Between Sets
60-90 seconds
How to Perform
Sit on a stability ball with feet flat on the floor shoulder-width apart, hips and knees at 90 degrees. Hold dumbbells at shoulder height with palms forward, core braced and spine neutral.
- Brace core and press dumbbells overhead until arms are nearly extended.
- Lightly touch dumbbells at top if comfortable.
- Slowly lower dumbbells back to shoulder height.
- Maintain balance on ball without bouncing.
- Keep elbows aligned under wrists throughout.
- Exhale during press, inhale during lower.
Coaching Tips
Form Cues
- Core tight
- Press straight up
- Neutral spine
- Elbows under wrists
- No arching back
- Controlled descent
Breathing
Inhale as you lower the dumbbells, exhale forcefully as you press overhead while bracing your core.
Tempo
2-1-2
Range of Motion
Lower until upper arms are parallel to floor; press until elbows are nearly straight but not locked, with dumbbells above shoulders.
Safety
Safety Notes
- Use lighter weights than stable press
- Ensure proper ball size for 90-degree hip/knee angle
- Stop if back or shoulder pain occurs
- Avoid if poor shoulder mobility
- Braced core prevents spinal stress
- No bouncing on ball
Spotting
Not recommended due to ball instability; use safeties or switch to stable bench for heavier loads.
Common Mistakes
- Arching lower back
- Using momentum
- Losing balance on ball
- Flared elbows
- Incomplete range
- Heavy weights too soon
When to Avoid
- Lower back pain
- Shoulder impingement
- Severe instability issues
Flexibility Needed
- Shoulder flexion to 180 degrees
- Adequate core stability
Build Up First
- Basic dumbbell shoulder press form
- Balance on unstable surface
Also known as
Swiss Ball Dumbbell Shoulder Press, Exercise Ball Seated Overhead Press, Stability Ball Dumbbell Press
Found this helpful?
Share your thoughts or help us improve this guide.
Similar Exercises
Dumbbell Prone Shoulder Raise (on Stability Ball)
Dumbbells, Stability Ball
Shoulders
Dumbbell Arnold Press on Stability Ball
Dumbbells, Stability Ball
Shoulders
Resistance Band Shoulder Press on Stability Ball
Bands, Stability Ball
Shoulders
Dumbbell Reverse Fly on Stability Ball
Dumbbells, Stability Ball
Shoulders
Dumbbell Lateral Raise on Stability Ball
Dumbbells, Stability Ball
Shoulders
Dumbbell Skull Crusher on Stability Ball
Dumbbells, Stability Ball
Triceps
Dumbbell Tricep Extension on Stability Ball
Dumbbells, Stability Ball
Triceps
Stability Ball Pike Push-Up
Stability Ball
Shoulders
Dumbbell Triceps Extension on Stability Ball
Dumbbells, Stability Ball
Triceps
Stability Ball Dumbbell Chest Press
Dumbbells, Stability Ball
Chest
Master your movement.
Experience automatic exercise detection and rep counting - powered by the motion of your Apple Watch.
subscribe to our newsletter
ProductContact Us
hello@trainfitness.aiFind Us
130 Spadina Avenue, Toronto,
Ontario, M5V 0H4, Canada
©2025 All Rights Reserved
