Ball Shoulder Rotation


  • Begin by lying on the ball with your stomach. Your legs behind you stretched out touching the ground for stability and balance.
  • With chest up and a straight line from your heels to your shoulders. Holding a dumbbell in each hand out to your side, elbows bent a 90 degree angle.
  • Starting with your hands pointing down, maintain the 90 degree angle bend in your elbow. Turn your hands up until they are parallel to the floor. Slowly, return back down to the starting position.


  • Use very light weight for this exercise, as your should is vulnerable in this position. It's is an excellent rotator cuff strengthening exercise.
Primary muscles Posterior delts Posterior delts
Secondary muscles Trapezius Lateral delts