Swiss Ball Exercises: Lateral Raises

Upper Body - Advanced Level - Shoulders

Lateral raise exercises effectively develop the middle deltoid (outside shoulder) muscles.  When untrained, these muscles are painfully weak.  Once trained, however, it is easy for the unsupervised exerciser to over-train which can also lead to shoulder impingement problems.

By adding the Swiss Ball to the exercise you will not be able to press as much weight as if you were standing or sitting…  but you will fire many more muscle fibers from head to toe (literally).  The ball also ensures perfect form!

Clients that are experiencing shoulder impingement syndromes should avoid this exercise.

Movements: 

q       Simultaneously rise the left and right weight to about shoulder height.

q       Slowly lower the weight back to the start position.

Tips:

q       Choose a weight that is lighter than you would use if standing or sitting.  This exercise will demand total movement control… The ball does not allow ANY cheating.

Exercise Progressions: 

q       One arm as shown in the last photo.

q       Close eyes (extremely difficult).

Exercise Regressions:

q       Replace the Swiss ball with a duradisk.

q       Stand on the floor.

Trainer’s Notes:

q       Always spot the client from their back side.  If you are spotting on the front and the client falls forward you could get hit with the full force of the dumbbell.

Back to Other Sample Exercises