Ball Exercises for Shoulders
Ball exercises for shoulders target the inner, outer and rear deltoid muscles.
Browse through the list of ball exercises for shoulders below:
- Ball Rear Deltoid Row
- Ball Rear Deltoid Raise - Elbows Bent
- Ball Rear Deltoid Raise - Lying Sideways
- Ball Scapular Protraction
- Ball Shoulder Rotation
Ball Rear Deltoid Row
- Lie prone with your belly against the exercise ball, back and legs extended and hold dumbbells down to your sides, arms extended.
- Raise the dumbbells straight up until your elbows are at 90 degree angles then rotate them up and slowly lower them down after a short pause.
- When rotating up keep the angle in your elbows still throughout.
Ball Rear Deltoid Raise - Elbows Bent
- Lie prone with your belly against the exercise ball, back and legs extended and hold dumbbells down to your sides, elbows at 90 degree angles.
- Keeping the angles in your elbows still raise your ebows up until your upper arms are parallel to the floor and slowly lower them back down after a short pause.
- Breathe out while rolling up and breathe in while returning to starting position.
Ball Rear Deltoid Raise - Lying Sideways
- Lean on your left side pressed against the exercise ball, back and legs extended and hold a dumbbell with your right hand, arms extended.
- Keeping the angle in your elbow still raise the dumbbell out and up and slowly lower it back after a short pause.
- Breathe out while raising and breathe in while returing to starting position.
Ball Scapular Protraction
- Lie prone with your hands on top of the exercise ball, back and legs extended.
- Push yourself up by only moving your shoulder blades away from each other and allow them to slowly return after a short pause.
- Breathe out while raising and breathe in while returing to starting position.
Ball Shoulder Rotation
- Lie prone with your belly against the exercise ball, back and legs extended and hold dumbbells out to your sides, elbows at 90 degree angles.
- Keeping the angles in your elbows still throughout roll the dumbbells up until your forearms are parallel to the floor.
- Breathe out while rolling up and breathe in while returning to starting position.