Stability Ball Double Dumbbell Seated Arnold Press

Instructions for proper form

1. Sit on a stability ball with your feet flat on the ground and hips slightly above your knees. 2. Hold a dumbbell in each hand with a pronated grip (palms facing you) at shoulder height. 3. Engage your core to maintain balance on the ball. 4. Press the dumbbells overhead while rotating your palms to face away from you at the top of the movement. 5. Lower the weights back to the starting position while rotating your palms back towards you. 6. Keep your elbows slightly in front of your body and ensure your back is straight throughout the exercise.

Common mistakes to avoid

1. Allowing the lower back to arch excessively; keep your core engaged. 2. Not using a full range of motion; make sure to lower the weights fully. 3. Holding your breath; remember to breathe out during the press and inhale on the way down. 4. Slouching in the seated position; maintain a straight back.

Benefits

Specific benefits of the exercise

This exercise specifically targets the anterior deltoids, helping to strengthen and stabilize the shoulder muscles while also engaging the core for balance.

Expected results and timeframe

With consistent practice (2-3 times per week), you can expect to see improvements in shoulder strength and stability within 4-6 weeks..

Who this exercise is best for

This exercise is best for beginners looking to improve shoulder stability and strength, as well as those who want to challenge their core while performing upper body movements.

Scientific studies supporting its effectiveness

Research has shown that resistance training with free weights, such as dumbbells, combined with stability elements (like a stability ball), enhances muscle activation and stability, making it suitable for building strength in the shoulder area (Bressel, et al. 2007).

Variations

Beginner modifications

Start with lighter dumbbells or perform the exercise without weights to focus on form. You can also do the press standing or sitting on a stable bench instead of a stability ball.

Advanced progressions

Increase the weight of the dumbbells, or perform the exercise on a single-leg stance on the stability ball to further challenge your core stability. Another progression is to do an Arnold press to a behind-the-neck press which can engage the shoulder muscles differently.

Integrations

Complementary exercises

Consider combining this with exercises such as lateral raises, front raises, or planks to further enhance shoulder and core strength.

Super set recommendations

Follow this exercise with push-ups or tricep dips for a compound upper body workout or supersets with shoulder-focused movements.

Sample workout routines

Example Routine: 1. Stability Ball Double Dumbbell Seated Arnold Press (3 sets of 10-12 reps) 2. Lateral Raises (3 sets of 10-12 reps) 3. Plank (3 sets of 30-60 seconds).

Exercise combinations

Pair this exercise with rows or pull-ups to balance the pressing action and develop the entire shoulder girdle.

Best time to do this exercise in your workout

This exercise is best performed in the middle of your workout as part of an upper body routine after warming up and prior to core-focused exercises or finishing with isolation movements.