How to Do
How to Do DB Side Lateral Raises With Single Arm Kneeling on Ball
Once you are comfortable with this exercise, you can make it more challenging by alternating your arms, instead of raising them both at the same time.
Each exercise kneeling on the ball should begin with a good posture to avoid injury. Brace the spine by drawing your lower abdomen inward. Your core muscles should be activated to support your posture as you perform the exercise.
If any pain is experienced, immediately stop this exercise.
Beginning
Beginning DB Side Lateral Raises With Single Arm Kneeling on Ball
For support, place one hand on the rack. In the opposing hand, hold a dumbbell. Lift the dumbbell to shoulder height by leaning forward a little and bracing your core. Lower the weight and do it again.
Movement
Dumbbell Side Lateral Raise With Single Arm Movement
1. Stand in front of the stability ball, with the dumbbells in your hands. Choose relatively light dumbbells to begin with. Allow your arms to hang relaxed at your side.
2. Tighten up your abs and slowly and carefully kneel on the dome of the stability ball. Keep your core muscles activated, and your glute and leg muscles tense to help you keep your balance.
3. Make sure that your back is straight, and your head, shoulders, knees, and hips are aligned. This will help with balance as well.
4. Once you are balanced, raise your arms to the side up to shoulder level. Your elbows should be extended, and your wrists in line with your forearms. Your palms should be facing toward the ground.
5. Return your arms to your sides and repeat for the required number of repetitions.
6. Most of your effort will be centered on the remaining balance on the stability ball. Being on the stability ball will prevent you from rocking back and forth during the exercise, or using momentum to throw the weight up. All these actions will cause you to lose balance. Instead, keep the lateral raise slow, smooth, and controlled.
Benefits
Dumbbell Side Lateral Raise With Single Arm Benefits
Perform this exercise at home or in the gym.
It strengthens the muscles in your shoulder, especially the middle portion of your shoulder.
This exercise will be especially challenging regarding balance and stability. This exercise will activate your core muscles, which will be working hard to maintain your balance while kneeling on the stability ball.
