Description
This exercise involves lifting dumbbells sideways while seated on a stability ball, primarily targeting the shoulders and upper body.
How to Do Dumbbell Seated Lateral Raise on Stability Ball
- 1Setup
Sit tall on a stability ball with your feet flat on the floor, shoulder-width apart, and hold a dumbbell in each hand with palms facing each other.
- 2Setup
Maintain a neutral spine, engage your core for stability, and let the dumbbells hang at your sides with a slight bend in your elbows.
- 3
Exhale as you slowly raise the dumbbells out to your sides, keeping that slight bend in your elbows, until your arms are parallel to the floor or slightly above shoulder height.
- 4
Focus on leading with your elbows and squeezing your lateral deltoids at the top of the movement, ensuring the raise is controlled and not momentum-driven.
- 5
Inhale as you slowly lower the dumbbells back to the starting position, resisting the weight to maximize muscle engagement throughout the eccentric phase.
Tips
- Control the eccentric phase by slowly lowering the dumbbells over 2-3 seconds to maximize time under tension and muscle growth in the deltoids.
- Actively brace your core throughout the entire movement to stabilize the ball and prevent any unnecessary swaying or loss of balance.
- Visualize pushing your elbows out and up, rather than just lifting the dumbbells, to better isolate and target the lateral deltoid heads.
- Maintain a soft, slight bend in your elbows to protect your joints and keep constant tension on your shoulder muscles, preventing lockout.
Common Mistakes
- ×Using momentum to swing the weights up often leads to poor muscle activation and potential injury, so reduce the weight and perform each repetition with strict, controlled movement.
- ×Raising the dumbbells too high, significantly past shoulder height, can engage the trapezius muscles excessively, so stop when your arms are parallel to the floor or just slightly above to keep tension on the deltoids.
- ×Leaning back or swaying on the stability ball indicates either too heavy a weight or insufficient core engagement, so lighten the load and focus on maintaining a stable, upright posture.
Variations
Dumbbell Standing Bent Arm Lateral raise
Strengthen and sculpt your medial deltoids with the Dumbbell Standing Bent Arm Lateral Raise.
Dumbbell Seated Single Arm Front Raise
Master the seated single arm front raise to build strong, sculpted shoulders. This isolation exercise targets the anterior deltoid effectively and safely.
Dumbbell Poliquin Lateral Raise
Sculpt powerful, round shoulders with the Dumbbell Poliquin Lateral Raise. This targeted exercise isolates the medial deltoids for superior shoulder
Dumbbell Alternate Lateral Raise
Build wider, stronger shoulders with the Dumbbell Alternate Lateral Raise. This isolation exercise targets the lateral deltoids for improved shoulder cap
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