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.

  1. Rear Deltoid Row on Ball
  2. Rear Deltoid Raise with Elbows Bent on Ball
  3. Rear Deltoid Raise while Lying Sideways on Ball
  4. Scapular Protraction on Ball
  5. Shoulder Rotation on Ball

Rear Deltoid Row 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

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

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

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

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.

Use this link to access more ball exercises