Ball Shoulder Exercises
The shoulder exercises proposed below are all achieved using an exercise ball and a set of dumbbells. As you'll see the exercise ball is particularly well suited if you intend to exercise your rear deltoid and back muscles.
- Rear Deltoid Row on Ball
- Rear Deltoid Raise with Elbows Bent on Ball
- Rear Deltoid Raise while Lying Sideways on Ball
- Scapular Protraction on Ball
- Shoulder Rotation on Ball
Rear Deltoid Row on Ball
- The Rear Deltoid Row is a great exercise to target your rear deltoid muscles.
- Being positioned prone on top of an exercise ball will allow you to strengthen your back muscles as well.
Rear Deltoid Raise with Elbows Bent on Ball
- The Rear Deltoid Raise is different from the deltoid row in that you keep a 90 degree angle in your elbows throughout.
- This is another excellent exercise to target your rear deltoid muscles as well as your back muscles.
Rear Deltoid Raise while Lying Sideways on Ball
- The Lying Sideways variant has you holding yourself up on the exercise ball on one side.
- You'll want to switch sides after each set and keep your arms extended throughout.
Scapular Protraction on Ball
- The Scapular Protraction is an advanced shoulder exercise that requires you to use the muscles in your back and shoulders to lower yourself down and raise it up again.
- You'll need to take special attention to keeping your arms straight throughout.
Shoulder Rotation on Ball
- The Shoulder Rotation exercise keeps your upper arms parallel to the floor, up on each sides of your body.
- You'll then proceed by rotating up using your elbows as pivots.