Stability Ball Double Dumbbell Seated Scaption

Instructions for proper form

1. Begin by choosing a stability ball that is the correct size for your height. When seated on the ball, your knees should be at a 90-degree angle. 2. Sit on the ball with your feet flat on the floor, shoulder-width apart. 3. Hold a dumbbell in each hand with a neutral grip (palms facing each other). 4. Keep your core engaged and back straight as you let your arms hang at your sides. 5. Raise your arms in the scapular plane (approximately 30 degrees forward from your sides) until they are parallel to the ground, maintaining a slight bend in your elbows. 6. Hold the position for a second at the top, then lower back down with control. Repeat for the desired number of reps.

Common mistakes to avoid

1. Avoid arching your lower back; keep your core tight and your back straight. 2. Do not lift your shoulders up to your ears; maintain relaxed shoulders throughout the movement. 3. Ensure the weights are not too heavy, as this can compromise form and lead to injury. 4. Do not swing the weights; aim for controlled movements instead.

Benefits

Specific benefits of the exercise

Strengthens the serratus anterior and stabilizer muscles of the shoulder, improves shoulder mobility and stability, and enhances core stability due to the use of the stability ball.

Expected results and timeframe

With consistent practice 2-3 times a week, expect to see improved shoulder strength and stability within 4-6 weeks..

Who this exercise is best for

This exercise is ideal for beginners, individuals looking to enhance shoulder stability, athletes needing forearm and shoulder engagement, and those recovering from shoulder injuries.

Scientific studies supporting its effectiveness

Research has shown that exercises targeting the serratus anterior can help improve shoulder function and reduce the risk of injuries. A study published in the Journal of Sports Rehabilitation found significant improvements in shoulder stability through targeted exercises.

Variations

Beginner modifications

If the dumbbells are too heavy, start with lighter weights or perform the exercise without weights until you build strength. Alternatively, perform the exercise seated on a bench instead of a stability ball for added stability.

Advanced progressions

Progress by increasing the weight of the dumbbells or performing the exercise while standing on the stability ball to challenge balance and stability.

Integrations

Complementary exercises

Incorporate shoulder-specific exercises like lateral raises, front raises, and overhead presses to enhance shoulder strength during the workout routine.

Super set recommendations

Super set this exercise with exercises such as push-ups or tricep dips to target the shoulder and tricep muscles effectively.

Sample workout routines

1. Warm-up (5-10 minutes of light cardiovascular activity). 2. Stability Ball Double Dumbbell Seated Scaption: 3 sets of 10-12 reps. 3. Lateral Raises: 3 sets of 10-12 reps. 4. Push-Ups: 3 sets of as many reps as possible. 5. Cool down with shoulder stretching.

Exercise combinations

Combine with exercises targeting the upper back, such as seated rows or face pulls, to create a comprehensive shoulder workout.

Best time to do this exercise in your workout

Perform this exercise during the upper body strength training portion of your workout, ideally after any warm-up but before more intense lifts or compound movements.