Procaryote
Shoulder · Motor control

Single-leg Dumbbell Shoulder Stabilization

Single-leg dumbbell shoulder stabilization, 3 sets, hold for 20 seconds per side

Illustration of the Single-leg Dumbbell Shoulder Stabilization exercise

Listen to the instructions

How to do the exercise

Sets: 3

Duration: 20 seconds per side

Description: Stand on one leg, with the other slightly flexed, holding a light dumbbell in the hand on the same side as the supporting leg. Keep your shoulder stable and your body upright for 20 seconds, then switch sides.

Tips: Keep your gaze straight ahead to aid balance, lightly contract the shoulder muscles to stabilize the joint, and avoid leaning the torso.

Progression: Gradually increase the weight of the dumbbell or the duration of hold as the exercise becomes easier.

At a glance

Goal
Motor control
Level
Intermediate
Equipment
Dumbbell
Starting position
Standing on one leg, holding a dumbbell in the same side hand
Clinical goal
Improve motor control and shoulder stability
Also known as
single-leg dumbbell balance, standing shoulder stabilization, unilateral weight hold

Precautions

Avoid this exercise, or check with your physiotherapist first, if you have:

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This information is educational and does not replace advice from a healthcare professional. Ask your physiotherapist or doctor before starting, especially if you have pain, a recent injury or have had surgery.