Swiss Ball Dumbbell Single Arm Shoulder Press

Grab a dumbbell at your desired weight and flip it or “clean” it until it is in a front racked position with your elbows somewhat in and not completely flared out. Sit on a swiss ball with your hips open and feet planted in the ground. You can flip these steps based on your preference and how heavy you go. You may rest the inside head of the dumbbell on your shoulder if need be. Keeping your body straight and your abs tight, press the dumbbell to the ceiling by punching the fist straight up. The dumbbell should be in line with your head or slightly behind your head at the top depending on your shoulder mobility. Pause for a split second at the top to confirm your balance before lowering the weights in front of your face to about shoulder height. When you are done with your repetitions lower the weight to your hips and deadlift it down bending at the hips. Your other hand can be positioned on the thigh, hip, behind the lower back, or even out to the side to help with balance. This is based upon preference.

Trainer Tips: Make sure to keep your core tight or else you may overarch your lower back and potentially create injury or overuse of the vertebrae. Feel free to re-brace your core between repetitions and don’t rush your reps.