Deltoid Posterior Roll-Ball
Roll away shoulder tension! Target & massage your posterior deltoids with this easy, effective stability ball exercise.
The Deltoid Posterior Roll-Ball mainly works the shoulders, with help from the traps and back. You'll need: foam roller.
Required Equipment
Deltoid Posterior Roll-Ball Muscles Worked
Primary
Rear Shoulder (Delts) (posterior deltoid); Side Shoulder (lateral deltoid)
Secondary
Upper Traps (trapezius, upper fibers); Lats (latissimus dorsi)
Deltoid Posterior Roll-Ball Variations and Alternatives
How to do the Deltoid Posterior Roll-Ball
Find an open space near a flat wall and take a stability ball.
Stand with your feet shoulder-width apart and place the stability ball against the wall at about chest height.
Press your hands against the ball and lean into it slightly, keeping your body straight.
Begin the exercise by moving the ball in small circular motions, making sure to keep the pressure against the wall constant.
Continue the circular motions to target the posterior deltoids—rotate the ball clockwise for a number of reps, then change to counter-clockwise.
As you move the ball, maintain a slight bend in your elbows and focus on engaging your rear shoulders and upper back.
Avoid arching your lower back or using momentum; the movement should be controlled and originate from the shoulders.
Once the set is completed, rest briefly and repeat for the desired number of sets.
These images show the standing position with the stability ball against the wall, but not the actual circular motion. The focus in the images is on the posterior deltoid area, highlighting the targeted muscle group for this exercise.
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Deltoid Posterior Roll-Ball FAQs
What muscles does the Deltoid Posterior Roll-Ball work?
The Deltoid Posterior Roll-Ball mainly works the shoulders, with help from the traps and back. The main muscles are the posterior deltoid and lateral deltoid.
What equipment do you need for the Deltoid Posterior Roll-Ball?
Foam roller.
What workout day should the Deltoid Posterior Roll-Ball go on?
It belongs on pull day in a push/pull/legs routine.
What are some Deltoid Posterior Roll-Ball variations and alternatives?
Similar exercises include the Infraspinatu Roll-Ball Stretch, Pectorial Release Roll-Ball, Floor Lying Shoulder Posterior Roll and Barbell Lying Incline Rear-Delt Raise.
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