- One Arm Stability Ball Dumbbell Shoulder Press -
(3 sets | 12 reps | 15 sec rest)

The One Arm Stability Ball Dumbbell Shoulder Press targets the shoulders while engaging muscles throughout the body as stabilizers.

Starting Position

1. Sit on the Stability Ball with the dumbbell resting on the right thigh. Feet should be flat on the floor and wide apart for stability. Lift the dumbbell up to the shoulder with the help of the left hand.

Technique

2. Press the dumbbell up in an arching triangular motion until the dumbbell is directly above the shoulder and the elbow is straight.

3. From the top position lower the dumbbell down in the same arching triangular motion until the dumbbell is at ear level. Push back up for the next rep.

4. Hand is positioned above the elbows throughout the exercise.

5. Keep the abdominals contracted (tight) throughout the exercise to stabilize the core and protect the back.

Target Muscle(s)

Shoulders

Secondary Movers and Stabilizers

Triceps, Trapezius (Upper Back), Chest, Core Stabilizers

Tips

- Maintain a neutral spine. Avoid arching the back

- Shoulders stay in retracted position. A common tendency is to shrug the shoulders, which decreases the effectiveness of the exercise and puts the shoulders in a vulnerable position.