Bent over front raise with dumbbell on ball

STRENGTH

About the Exercise:

  • Perform this exercise at home or in the gym.
  • This exercise will help form the muscles in your shoulders, especially the back of your shoulders, and also activate your back muscles.
  • You’ll also be actively engaging your core muscles to keep you balanced and steady on the stability ball as you perform the exercise



Performing the Exercise:

  • As this is an isolation move, choose relatively lighter weights to start. Place the dumbbells on either side of the stability ball, then stand in front of the stability ball.
  • Carefully lower yourself onto the stability ball such that your chest is supported by the dome of the stability ball. Extend your legs behind you so that your head, shoulders hips, knees and heels are aligned. Your feet should be about shoulder-width apart for better stability. Tuck your toes under to support your weight and the ball. Tighten your lower abdominals and back muscles to support the spine and hold you in position.
  • Allow your arms to dangle down over the sides of the stability ball and pick up the dumbbells. Bring the dumbbells to the front of the stability ball, and hold the dumbbells next to each other with your wrists facing the stability ball.
  • Squeeze your shoulder blades back and down, and lift the dumbbells out to the side by pulling back the arms. Your arms should remain extended throughout the motion, and there should be no rotation. At the top of the motion, your thumbs should be pointing to the ground, and your palms to the back. Make sure that your wrists and forearms remain in line.
  • Slowly return the dumbbells to the start position and then repeat the exercise until you’ve completed your repetitions.
  • Throughout the exercise, keep your core and leg muscles to support the body, and make sure that you don’t arch your back. You should also be careful to keep your head in line with your spine. A good way to ensure this is to keep looking at the ground while performing the exercise.



Progressions:

  • Step 1: Once you are comfortable with this exercise, you can vary this by performing the raise obliquely. Instead of using both arms, you can bring one arm up to a diagonal angle to the head, while the other arm will come up at an oblique angle to the hips. Alternate sides and repeat.
  • Step 2: Another variation would be to raise both arms obliquely toward the head (bringing the spinal erectors further into play), then to allow them to arc toward the hips.
    1. Shoulder Raises - Shoulder Raise Prone (lying face down), Stability Ball, Dumbbell  
    2. Shoulder Raises - Shoulder Raise Prone (lying face down), Stability Ball, Dumbbell Row, Rotate and Press 
    3. Shoulder Raises - Shoulder Raise Prone (lying face down), Stability Ball, Dumbbell, Oblique
    4. Shoulder Raises - Shoulder Raise Prone (lying face down), Stability Ball, Dumbbell, Arc

Exercise Aliases:

how to do shoulder raises, shoulder exercise with dumbbells, exercise with stability ball, how to workout your shoulders with dumbbells

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