Rear Raises (On the Ball)

How to do the Rear Raises (On the Ball)

With the weights between your legs and palms in, keeping your back and head level with the ground. As well, as your knees at a ninety degree angle raise the weights with your palms facing the ground. The arms should have a slight bend and should not go past level to the ground.

Note:This exercise is done on the ball for maximum core strength.

Spotter Information:
A spotter can be behind the individual making sure that the individual completes the entire repetition.

These are the muscles , equipment and categories of this exercise.

  • PRIMARY: Shoulder
  • Shoulders
  • Posterior Deltoids
  • Rear Deltoids
  • Isolation
  • Dumbbell

Averages for MyFit Users

The table below represents data from over 200,000 exercise logs and gives us an average for this exercise.

Average Weight LiftedAverage Reps One Rep Max Average
28.9 lbs10 38.8 lbs

What is a good starting weight?

Based on an average weight lifted of 28.9 lbs for all MyFit users we suggest you start at 50% of that weight:

Try 14 lbs and aim for 12-15 reps.


Workouts Plans with Rear Raises (On the Ball)

Purpose Type Level
Hypertrophy Advanced
Muscular Definition Beginner
Muscular Definition Advanced
Strength Advanced
Strength Beginner
Strength Intermediate
Sport Specific Intermediate

Make a Workout

Crafting a workout for the gym is extremely important. Consideration should be maintained throughout your designing process. If you just want to find one to use we offer plenty here. If you want to make your own you can start now.

Tracking Your Weights

There are lots of easy ways to track your sets and reps. One easy way is through a little book that you can take with you to the gym. This book has progress charts, workouts and lots of tools you can use to always make sure you are improving.