Stability Ball Lateral Raises
Side-lying lateral raise on a stability ball — single-arm shoulder work in the unstable position.
Level: Foundation
Primary: Shoulder
Movement: Isolation
Tags: Balance / Stability
Type: Light Activity
Equipment: Dumbbell Stability Ball
Sports: Swimming Volleyball
Target muscles
The lateral deltoid drives shoulder abduction. The trunk and obliques stabilize against the unstable ball.
How to perform
Setup
Sit or lie sideways on the stability ball. Hold a dumbbell in the top hand at the side.
Execution
Raise the dumbbell out to the side to shoulder height with a slight bend in the elbow. Lower slowly. Complete reps before switching sides.
Common mistakes
- Body falling off the ball.
- Going too heavy.
- Raising too high.
- Bending the elbow more.
- Same load both sides without checking.
Progressions and regressions
Regress to standing lateral raises. To progress, work pause raises.
Programming notes
Shoulder accessory. 3 sets of 10-12 per side, twice a week.
