Ball Exercises for Arms
Ball exercises for arms target the biceps, the triceps as well as the outer and inner forearms.
Browse through the list of ball exercises for arms below:
- Ball Biceps Curl - Standing
- Ball Biceps Curl - on Knees, One-at-a-Time
- Ball Triceps Extension
- Ball Triceps Extension - Standing
- Ball Triceps Extension - Weighted
- Ball Wrist Curl
Ball Biceps Curl - Standing
- Stand up with your back against the exercise ball, itself against the wall and hold dumbbells down the sides of your body.
- Raise the dumbbells towards your shoulders and slowly lower them back after a short pause.
- Keep your back and upper arms still throughout.
Ball Biceps Curl - on Knees, One-at-a-Time
- Kneel down in front of the exercise ball and rest your upper arm on top of it while holding a dumbbell.
- Raise the dumbbell towards your shoulder and slowly lower it back after a short pause. Alternate sides after each set.
- Keep your back and upper arm still throughout.
Ball Triceps Extension
- Lie prone with your forearms on top of the exercise ball, back and legs fully extended.
- Push yourself up by rolling the ball towards your hands to extend your arms and slowly lower yourself back down after a short pause.
- Focus on exercising the triceps.
Ball Triceps Extension - Standing
- Stand up and place your forearms against the exercise ball, itself against the wall in front of your chest.
- Push yourself back by rolling the ball towards your hands to extend your arms and slowly return back after a short pause.
- Focus on exercising the triceps.
Ball Triceps Extension - Weighted
- Lie on your back, shoulder blades against the exercise ball, buttocks off the floor and hold dumbbells on each side of your head, upper arms perpendicular to the floor.
- Raise the dumbbells up by straightening your arms and slowly lower them back after a short pause.
- Keep your upper arms still throughout.
Ball Wrist Curl
- Kneel in front of the exercise ball, rest your forearms on it and grasp the handles with your palms facing up.
- Pull the handles by curling your wrists and allow them to slowly return after a short pause.
- Keep your forearms pressed against the ball throughout.