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Shoulders · Dumbbell
Dumbbell Seated on Exercise Ball Shoulder Press
Dumbbell Seated on Exercise Ball Shoulder Press is a beginner compound strength exercise that works the delts (shoulders), with the triceps assisting. It needs a dumbbell. A typical prescription is 3 sets of 8-12 reps, and it burns about 6.1 calories per minute.
- Target
- Delts
- Body part
- Shoulders
- Equipment
- Dumbbell
- Category
- Strength
- Mechanic
- Compound
- Force
- Push
- Sets × reps
- 3 × 8-12
- Calories / min
- ≈ 6.1 kcal
Primary muscles
- Shoulders · Anterior Deltoids
Secondary muscles
- Triceps · Triceps Brachii
How to do Dumbbell Seated on Exercise Ball Shoulder Press
- Sit on an exercise ball with your feet flat on the floor, hip-width apart. Hold a dumbbell in each hand at shoulder level with your palms facing forward.
- Press the dumbbells upward until your arms are fully extended above your head.
- Briefly hold the position at the top, then slowly lower the dumbbells back to shoulder level.
- Repeat the movement for the desired number of repetitions.
Form tips
- Exhale as you press the dumbbells up and inhale as you lower them.
- Use a controlled motion to prevent any jerking or swinging.
- Ensure your feet are firmly planted on the floor to maintain balance.
Dumbbell Seated on Exercise Ball Shoulder Press alternatives
More delts exercises
Dumbbell Seated on Exercise Ball Shoulder Press FAQ
What muscles does Dumbbell Seated on Exercise Ball Shoulder Press work?
Dumbbell Seated on Exercise Ball Shoulder Press mainly works the delts in the shoulders (Anterior Deltoids). The triceps work as secondary muscles.
What equipment do you need for Dumbbell Seated on Exercise Ball Shoulder Press?
You need a dumbbell.
How many sets and reps of Dumbbell Seated on Exercise Ball Shoulder Press should I do?
Start with 3 sets of 8-12 reps. Pick a load or variation where the last one or two reps are hard but your form stays clean.
Is Dumbbell Seated on Exercise Ball Shoulder Press good for beginners?
Yes. Dumbbell Seated on Exercise Ball Shoulder Press is rated beginner, so it's a sound choice while you learn to train the delts.
How many calories does Dumbbell Seated on Exercise Ball Shoulder Press burn?
About 6.1 calories per minute for a person of around 70 kg, based on a MET value of 5. Ten minutes of work is roughly 61 calories; heavier people burn more.
What is a good alternative to Dumbbell Seated on Exercise Ball Shoulder Press?
Other exercises for the delts include Seated Shoulder Press Barbell, Band Seated Shoulder Press, Ez Bar Seated Close Grip Shoulder Press and Smith Machine Shoulder Press.
For developers
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Get this exercise and 1,900+ others from the WorkoutX API: 720p MP4 animations at 30 fps without the watermark, male and female models, muscles, instructions and form tips in 7 languages.
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