Shoulders / Beginner / Isolation (single joint)

Ball Wall Circles

A standing shoulder-stability drill rolling a stability ball in small circles against a wall with a straight arm.

At a glance

Primary

Front delts, Rotator cuff

Secondary

Side delts, Serratus anterior, Triceps

Equipment

Stability ball

Movement pattern

Front raise (shoulder flexion), Shoulder rotation

Level

Beginner

Type

Shoulders, Isolation (single joint), One side at a time

How to do it

1. Stand facing a wall and hold a stability ball against it at or above shoulder height with one hand.
2. Keep your arm long with a slight bend in the elbow.
3. Roll the ball in small circles against the wall, using the shoulder to control it.
4. Reverse the direction, then switch arms.

Tips

• Keep the shoulder blade down and stable.
• Maintain an upright posture throughout.

Open in the appGet started