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Exercise Ball Alternating Arm Ups

Exercise Ball Alternating Arm Ups

Exercise Ball Alternating Arm Ups is a challenging yet highly effective exercise that targets the core, shoulders, and upper body. This exercise requires an exercise ball and can be performed at home or in the gym. The exercise ball adds an unstable surface, engaging more muscles and enhancing balance. To perform Exercise Ball Alternating Arm Ups, start by lying face down on the exercise ball, with your core engaged and feet firmly on the ground for stability. Extend your arms out in front of you, palms facing down. The next step is to lift one arm up towards the ceiling while maintaining balance on the exercise ball. As you lower that arm back to the starting position, simultaneously lift the other arm up. Repeat this alternating arm movement, focusing on controlled and smooth motions. Throughout the exercise, it's crucial to maintain proper form and engage your core to stabilize your body on the exercise ball. This exercise offers numerous benefits, such as improving upper body strength, enhancing shoulder stability, and targeting the muscles of the back and core. Exercise Ball Alternating Arm Ups can be modified to suit different fitness levels by adjusting the size of the exercise ball or the range of motion of the arms. It's important to start with a weight and difficulty level that challenges you, but still allows for proper form and execution. Incorporating this exercise into your fitness routine can contribute to overall functional strength and stability, making it a valuable addition to any workout program. Remember to always warm up before attempting any exercise and consult with a fitness professional for personalized guidance.


  • Start by sitting on an exercise ball with your feet flat on the floor and your knees bent at a 90-degree angle.
  • Hold a dumbbell in your right hand with an underhand grip, and extend your arm straight up towards the ceiling.
  • Keep your core engaged and your back straight as you lower the dumbbell back down to the starting position.
  • Repeat the movement with your left arm, alternating between right and left for the desired number of repetitions.
  • Remember to exhale as you lift the dumbbell and inhale as you lower it.
  • Focus on maintaining proper form throughout the exercise and avoid swinging or using momentum to lift the weight.
  • To make the exercise more challenging, you can use a heavier dumbbell or increase the number of repetitions.
  • Always start with a weight that is appropriate for your fitness level and gradually progress as you get stronger.

Tips & Tricks

  • Engage your core muscles throughout the entire exercise to maintain a stable and balanced position.
  • Keep your movements slow and controlled to maximize muscle activation and minimize the risk of injury.
  • Focus on maintaining proper posture with your shoulders down and back, and avoid hunching or arching your back.
  • Ensure that your elbows are slightly bent throughout the movement to prevent excessive strain on the joints.
  • Remember to breathe continuously and avoid holding your breath during the exercise.
  • Start with a weight that challenges you without compromising your form, and gradually increase the weight as you get stronger.
  • Experiment with different hand positions, such as palms facing up or palms facing down, to target different muscles in your arms and shoulders.
  • Perform this exercise in front of a mirror to check your form and make adjustments as needed.
  • Incorporate this exercise into a well-rounded workout routine that includes a variety of exercises targeting different muscle groups.
  • Consult with a qualified fitness professional to ensure you are performing this exercise correctly and safely.

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