Stability Ball Shoulder Press

Beginner Level of Difficulty

This is an excellent upper body exercise for overall shoulder strength and stability. This shoulder exercise also helps train balance and coordination by incorporating the stability ball into the exercise.


Picture of Shoulders


The shoulder is the most movable joint in the body. However, it is an unstable joint because of the range of motion allowed. This instability increases the likelihood of joint injury, often leading to a degenerative process in which tissues break down and no longer function well.

Picture of Back (upper)

Back (upper)

You can’t see your back without a lot of effort, but this doesn't mean you shouldn’t train it. Back exercises consisting of both back stretching and back strengthening is very important to your health and overcoming back pain.

Equipment Used

Picture of Stability Ball

Stability Ball

A stability or exercise ball is a ball constructed of soft elastic and filled with air until firm.Most stability balls range from a diameter of approximately 35 to 85 centimeters (14 to 34 inches).

Picture of Dumbbells


The dumbbell, a type of free weight, is a piece of equipment used in weight training. It can be used individually or in pairs (one for each hand). Dumbbells vary in weight from 3lbs. up to 150lbs.

Exercise Instructions

stability ball shoulder press - step 1

Step 1

Sit on the stability ball with a neutral spine and hold the dumbbells up beside your head with your arms at a 90 degree angle.

stability ball shoulder press - step 2

Step 2

Press the dumbbells upward and slightly in almost touching them together at the full extension of your arms.

stability ball shoulder press - step 3

Step 3

Lower the dumbbells back to the starting position and repeat the action.