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.
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