Shoulders · Stability Ball
Roll Ball Deltoid Posterior
How to do the roll ball deltoid posterior, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Stability Ball
- Difficulty
- Beginner
- Logged as
- time
- Movement
- Isometric
- Mechanic
- Isolation
How to do it
Stand with your side to a wall and place a small ball between the wall and the back of your shoulder, on the rear delt. Lean into the ball to set the pressure and slowly roll over the muscle, pausing on tight spots. Breathe until each spot releases, then switch sides. You can also do this lying on the floor with the ball under the shoulder.
- 1Find the tender area on the back of the shoulder and ease in
- 2Let the rear delt soften as you breathe over each spot
- 3Keep the pressure firm but tolerable
Common mistakes
- Don't roll onto the bony point of the shoulder
- Avoid rushing; let each spot release first
- Don't tense the shoulder against the ball
Muscles worked
The roll ball deltoid posterior mainly works the rear delts.
- Rear DeltsPrimary
- Upper TrapsMinor
- Mid TrapsMinor
- Side DeltsMinor
- External RotatorsMinor
Kovo programs the roll ball deltoid posterior for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More shoulders exercises
- How to do the battle rope alternating waves
- How to do the arm circles
- How to do the arnold press
- How to do the resistance band front raise
- How to do the resistance band lateral raise
- How to do the resistance band overhead press
Last reviewed June 2026.