Dumbbell Seated Lateral Raise on Stability Ball
- Zielmuskel
- —
- Equipment
- Dumbbell
- Körperregion
- Shoulders
- Typ
- Strength
The dumbbell seated lateral raise on a stability ball targets the side (lateral) deltoids to build shoulder width, while sitting on the unstable ball adds a constant core and postural demand. It's a controlled isolation exercise for shoulder development that also trains balance and trunk stability.
Dumbbell Seated Lateral Raise on Stability Ball: So führst du sie aus
- 1Sit upright on the center of a stability ball with your feet flat on the floor about shoulder-width apart for a stable base.
- 2Hold a dumbbell in each hand at your sides with a neutral grip, palms facing your body and arms hanging straight down.
- 3Brace your core and sit tall, keeping your chest up, shoulders down, and back in a neutral position.
- 4With a slight bend in your elbows, raise both dumbbells out to the sides in a smooth arc until your upper arms reach shoulder height.
- 5Keep your elbows level with or slightly above your wrists, leading the movement with your elbows rather than your hands.
- 6Pause briefly at the top, feeling the contraction in your side delts without shrugging your shoulders toward your ears.
- 7Lower the dumbbells under control back to your sides, resisting gravity the whole way down.
- 8Complete your reps, then place the dumbbells down with control.
Technik-Tipps
- Move slowly and deliberately; the unstable ball punishes momentum, so use a weight you can lift without rocking or swinging.
- Keep your core engaged and your hips still throughout the set to stay balanced and isolate the shoulders.
- Lead with your elbows and tilt the dumbbells slightly as if pouring water, which keeps tension on the side delts.
- Stop raising at shoulder height; going higher shifts work onto the traps and reduces side-delt isolation.
Häufige Fehler
- Using too much weight, which forces you to swing the dumbbells and rely on the ball's bounce instead of the side delts.
- Shrugging the shoulders up toward the ears at the top, which loads the traps and takes tension off the target muscle.
- Raising the arms above shoulder height, which stresses the shoulder joint and recruits other muscles to finish the rep.
- Slumping or letting the trunk collapse on the ball, which loses the core-stability benefit and strains the lower back.
Häufig gestellte Fragen
What muscles does the dumbbell seated lateral raise on a stability ball work?
It primarily targets the side (lateral) deltoids to build shoulder width. Sitting on the ball also engages your core and postural muscles to keep you balanced and upright.
Why do the lateral raise on a stability ball instead of a bench?
The unstable ball adds a constant core and balance challenge, training your trunk to stabilize while your shoulders do the work. It also discourages momentum, so the movement stays strict.
How heavy should the dumbbells be?
Go lighter than you would standing. The side delts are small and the unstable ball rewards control, so pick a weight you can raise to shoulder height for 10-15 clean reps without rocking.
How high should I raise the dumbbells?
Raise until your upper arms reach roughly shoulder height, parallel to the floor. Lifting higher shifts the work to the traps and adds stress to the shoulder joint.
