Stability Ball Alternate Lateral Raises
Stability ball alternating lateral raise — adds balance demand to the standard lateral raise.
Level: Foundation
Primary: Shoulder
Movement: Isolation
Tags: Balance / Stability Unilateral
Type: Light Activity
Equipment: Stability Ball
Sports: Swimming Volleyball
Target muscles
The lateral deltoid drives shoulder abduction. The deep core stabilizes against the unstable surface.
How to perform
Setup
Sit or lie on the stability ball with a dumbbell in each hand, arms hanging at the sides.
Execution
Raise one arm out to the side to shoulder height with a slight elbow bend. Lower it. Repeat with the other arm. Keep the torso stable.
Common mistakes
- Body swaying on the ball.
- Going too heavy.
- Raising too high.
- Bending the elbow more.
- Not alternating cleanly.
Progressions and regressions
Regress to standing lateral raises. To progress, work pause raises.
Programming notes
Combined stability work. 3 sets of 10-12 per side, twice a week.
