Exercise Profile
  • Target Muscle Group
  • Exercise TypeStrength
  • Equipment RequiredExercise Ball
  • MechanicsCompound
  • Force TypePush
  • Experience LevelIntermediate
  • Secondary Muscles
    Abs, Triceps
Target Muscle Group


Shoulders Muscle Anatomy Diagram

Exercise Ball Dumbbell Press Instructions

  1. Choose a pair of dumbbells and sit down on the center of an exercise ball and tighten your core.
  2. Raise the dumbbells above your head and twist so that your palms are facing forward. Your back should be straight and your feet firmly planted on the floor for stability. This is the starting position for the exercise.
  3. Keeping your eyes facing forwards, slowly lower the dumbbells to the sides of your shoulders.
  4. Once they are around shoulder height, contract the shoulder muscles and raise the dumbbells back to the starting position.
  5. Do not pause at the top of the movement, and immediately begin lowering the dumbbells back down for the next rep.
  6. Repeat for desired reps.

Exercise Tips:

  1. Keep your back straight throughout the movement. Don't let it arc too much when pressing the weight.
  2. Use slow and controlled movement, both when pressing and when lowering the weight.
  3. Use a full range of motion by lowering the dumbbells as far as possible, and raising all the way up without locking your elbows out at the top of the movement.
  4. Keep your core tight throughout the movement. Doing this will ensure stability and benefit your abdominal muscles and core strength greatly.
Juan Carlos
Posted on: Fri, 09/07/2012 - 15:43

I think that this exercise should be ball dumbell bench press because the video that is to shoulder

Posted on: Fri, 03/16/2012 - 16:11

I'd like to try this, but I'm worried about the weight limit of the ball. I'm 6ft 250-260lbs. Any tips?

Posted on: Sun, 04/01/2012 - 16:43

I would use a ball if your unsure of the capacity of the ball. Doing dumbell shoulder press is just as affective if you do them sitting on a regular bench.

Posted on: Tue, 05/15/2012 - 07:06

Most balls have a static capacity of 2000+ lbs so I wouldn't worry. The Capacity is usually stated on the ball anyhows