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

standing biceps curl with ball
  • 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

biceps curl on knees with ball
  • 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

triceps extension on ball
  • 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

triceps extension standing with ball
  • 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

triceps extension weighted with ball
  • 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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Ball Wrist Curl

wrist curl with ball
  • 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.