Video Coming Soon
We're working on adding video demonstrations for this exercise.
Balance Trainer Dumbbell Overhead Press
Dumbbell overhead press on an unstable balance trainer that targets shoulders and core to build upper body strength and stability; enhances balance and coordination.
About Exercise
Equipment
Balance Trainer, Dumbbells
Difficulty
4/5 • Intermediate
Primary Muscle Groups
Shoulders, Triceps
Secondary Muscles
Traps, Glutes
Popularity Score
5
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
Yes
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapShoulders
10/10Anterior Delts, Medial Delts
Triceps
8/10Lateral Head
Abs
6/10Transverse Abdominis
Traps
4/10Upper Traps
Glutes
3/10Glute Max
Programming
Typical Rep Range
6-12 reps
Rest Between Sets
60-90 seconds
How to Perform
Place balance trainer dome side up on floor. Stand centered with feet shoulder-width apart, holding dumbbells at shoulder height with palms forward.
- Brace core and squeeze glutes for stability.
- Press dumbbells overhead by extending elbows, keeping them slightly forward.
- Align head back slightly to clear path, then forward.
- Fully extend arms without locking elbows at top.
- Lower dumbbells controlled to shoulders, resisting instability.
Coaching Tips
Form Cues
- Core tight
- Press straight up
- Avoid back arch
- Elbows forward
Breathing
Inhale as you lower the dumbbells; exhale as you press overhead while bracing core.
Tempo
2-1-2
Range of Motion
Lower to shoulders with elbows at 90 degrees; press until arms are fully extended overhead with dumbbells above shoulders.
Safety
Safety Notes
- Start with light weights
- Ensure shoulder mobility
- Avoid if acute shoulder pain
- Use spotter for heavy loads
Spotting
Spot from behind at elbows; assist upward if needed, but unstable surface makes spotting challenging—prefer lighter weights or safeties.
Common Mistakes
- Flaring elbows wide
- Arching lower back
- Losing balance forward
When to Avoid
- Shoulder impingement
- Lower back issues
- Poor balance
Flexibility Needed
- Full shoulder flexion
- Ankle dorsiflexion for stability
Build Up First
- Master standard dumbbell overhead press
- Core bracing proficiency
Also known as
BOSU Dumbbell Shoulder Press, Unstable Dumbbell Overhead Press
Found this helpful?
Share your thoughts or help us improve this guide.
Similar Exercises
Balance Trainer Stability Ball Overhead Squats
Balance Trainer, Stability Ball
Quads, Shoulders
Dumbbell Half-Kneeling Single-Arm Overhead Press
Dumbbells
Shoulders
Balance Trainer Dome Push-Up
Balance Trainer
Chest, Shoulders
Balance Trainer Push-Up
Balance Trainer
Chest, Shoulders
Balance Trainer Spiderman Push-Up
Balance Trainer
Chest, Triceps
Dumbbell Single-Arm Overhead Squat
Dumbbells
Quads, Glutes
Dumbbell Overhead Carry
Dumbbells
Shoulders, Triceps
Dumbbell Overhead Squat
Dumbbells
Quads, Glutes
Dumbbell Devil Press
Dumbbells
Quads, Glutes
Stability Ball Seated Dumbbell Shoulder Press
Dumbbells, Stability Ball
Shoulders, Triceps
Master your movement.
Experience automatic exercise detection and rep counting - powered by the motion of your Apple Watch.
subscribe to our newsletter
ProductContact Us
hello@motra.comFind Us
130 Spadina Avenue, Toronto,
Ontario, M5V 0H4, Canada
©2026 All Rights Reserved
