Dumbbell Exercises with An Exercise Ball

October 19, 2021 4 min read

Dumbbell Exercises with Exercise Ball

With a pair of dumbbells, an exercise ball, and the right moves, you can build strength and reach your fitness goals from the comfort of your own home.

We want to show you some fun, versatile and effective dumbbell exercises that can be done with a stability ball. And we’ll tell you how to do these exercises right.

Dumbbell workouts strengthen muscles while stability balls improve core strength and balance.

Getting yourself moving with stability ball dumbbell exercises can tone your arms, back, shoulders, abs, and legs.

Stability Ball Shoulder Press

Dumbbell Exercises with Exercise Ball

The shoulder press is a great dumbbell workout for beginners and advanced exercisers alike.

Sit upright on the stability ball with your back straight and your feet planted on the floor.

Hold a dumbbell in each hand at shoulder height with your palms facing forward. Your elbows should be pointing out to your sides.

Straighten your elbows and extend your arms to push the dumbbells up over your head. Do not let the dumbbells touch at the top of the move. 

Lower the dumbbells back down to the starting position.

Muscles Targeted

  • Shoulders
  • Arms
  • Upper back

Stability Ball Squats

dumbbell exercises on stability ball

Sit upright on the ball with your feet shoulder-width or further apart on the floor. Hold the dumbbell close to your chest under your chin.

Slowly raise yourself from the ball into a standing position like you would with a squat. Push from your buttocks and hips, instead of your knees.

Sit back down slowly on the stability ball. This is one rep.

Thissingle dumbbell workout is one of the most effectivedumbbell exercises for cyclists who want to take some strain away from their knees while strengthening their legs.

Muscles Targeted

  • Glutes
  • Hamstrings
  • Hip flexors
  • Quads

Stability Ball Chest Fly

exercise ball and dumbbell workouts

Lie back with the stability ball under your shoulder blades and upper back. Bend your knees 90 degrees and keep your feet flat on the floor.

Keep your abs tight throughout the exercise to keep your hips in the air.

Hold a dumbbell in each hand in the air over your chest with your palms facing each other. Your arms should be extended with your elbows slightly bent. This is your starting position.

Draw your shoulder blades together as you lower the dumbbells down to your sides until they are parallel with the floor. Your palms should be facing upward.

Return the dumbbells to their starting position.

This might not be the easiestdumbbell workout for beginners. Beginners might want to opt for a light weight dumbbell workout instead. 

Muscles Targeted

  • Chest
  • Triceps
  • Shoulders
  • Core

Incline Bicep Curls

Sit on the stability ball with it supporting your lower back. Keep your knees bent and your buttocks lowered close to your heels.

Rest your elbows on the ball with a dumbbell in each hand, palms facing upward.

Contract your biceps to curl the dumbbells up toward your chest before lowering it back down.

This is one of the safest seated dumbbell workouts for aged people who want to strengthen their arms.

Muscles Targeted

  • Biceps
  • Core

Seated Bicep Curls

dumbbell and exercise ball workout

Sit upright on your exercise ball with your feet planted firmly on the floor and a dumbbell in each hand.

Perform bicep curls. Make sure to keep your back straight and core engaged.

This can be adumbbell and barbell workout.

Muscles Targeted

  • Biceps
  • Core

Stability Ball Russian Twist

dumbbell stability ball workout

Lean back with the exercise ball under your lower back, as if you want to do a sit-up.

Bend your knees and plant your feet shoulder-width apart on the floor. Keep your buttocks lowered close to your heels.

Hold one dumbbell in front of your chest. Keep your spine straight and engage your core to rotate to the left. Move back to the centre and rotate to the right.

Seated dumbbell workouts on a stability ball challenge your core. This is one of the bestdumbbell workouts for women who want to tone and strengthen their obliques and abs.

Muscles Targeted 

  • Obliques
  • Abs
  • Back

Push-Up Renegade Row

This advanced combination move will make your arms and core feel the burn.

Get into a planking position with your feet resting on the stability ball, and your hands resting on your dumbbells. You can use hex rubber dumbbells for better stability.

Contract your abs, keep your hips up, and keep your body in a straight line. Do one push-up and return to the starting position.

Next, do a renegade row with one arm by bending your elbows and pulling the dumbbell upwards until it is in line with your body.

Lower the weight back down and return to the planking position. Perform a push-up and a renegade row with your other arm. Alternate arms between each push-up.

Muscles Targeted

  • Internal obliques
  • Triceps
  • Shoulders
  • Upper back
  • Abs

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