Nudging u to better health

 
           



          Follow Me on Pinterest     
   

Arms - Fitball

  Favourite Add to favourites  Print Print this page


The following exercise incorporate an exercise ball or swiss ball and target the arm muscles. Use the quick links below to access the desired exercise:

Exercise

 Part of the body worked Difficulty level (out of 10) 
Bicep Curl - seated Works the front of the upper arms scale 3 3/10
Tricep Extension Works the back of the upper arms scale 4 4/10
Tricep Dips Works the back of the upper arms scale 4 8/10
Preacher Curl  Works the front of the upper arms scale 3 3/10
Standing Bicep Curl Works the front of the upper arms  scale 3 3/10

Bicep Curl DB Ball

                                                             
Primary Muscles:
 
Biceps Brachii

bicep muscles

SecondaryMuscles: 
Brachialis (lower biceps) 

Level of Difficulty: (3/10)      

scale 3

 Repetitions:  1 0-15 Reps - General toning  

 Instructions      
  • Sit yourself on the ball so that your feet are directly below your knees and your back is upight.  
  • The feet should be shoulder width apart.  
  • Allocate yourself two dumbbells, one in  each hand with palms facing up,
  • With both outstretched by your side, raise the hands and forearm from the elbow until the weights reach your shoulder. 
  • Control the downward movement until you reach 90’ and then repeat.
 Teaching Points 
  • Try to keep your elbows at the same fixed point throughout the lifting and lowering motion and 
  • Keep upper arms (from shoulders to elbows) close to sides at all times.  

 

 Adaptations 

  • Widen your stance 
  • Decrease range of movement 
 Progressions 
  • Bring your feet closer together   
  • Take one leg off the ball  
  • Increase weight  
  • Decrease repetition speed  
  • Perform 21's (7 reps for half the range of movement, followed by 7 reps for the other half of movement and then 7 full reps  

Tricep Ext Ball   


Primary Muscles:
 
Triceps

tri ext muscles

SecondaryMuscles: 
Deltoids, Biceps, Trapezius

Level of Difficulty: (4/10)    

scale 4

Repetitions: 10-15 Reps - General toning 
  

 Instructions 

  • Sit yourself on the ball so that your feet are directly below your knees and your back is upight.  
  • The feet should be shoulder width apart.  
  • Hold one weight with one hand overhead.
  • Keeping your upper arm in place, slowly lower the weight straight down behind your head, as low as you can naturally go.  
  • Raise the weight upward over your head until your arm is extended.
  • Once repetitions are complete on one arm, swap and repeat on the other.  
Teaching Points  
  • Breath out as your raise your arm and breath in as you lower.
  • Keep one hand in contact with the upper arm to avoid it  swinging 
  • Keep the knees soft (slightly bent) 
  • Extend the hand directly up toward the ceiling  
  • Lower the weight behind your head in a slow, controlled manner

  • Do not lock the elbow joint.

 Adaptations 
  • Widen your stance 
  • Decrease range of movement  
 Progressions 
  • Bring your feet closer together  
  • Take one leg off the ball 
  • Increase weight 
  • Decrease repetition speed  

Dips Ball

                                                    
Primary Muscles:
 
Triceps

tri ext muscles

SecondaryMuscles: 
Deltoids, Pectorals

Difficulty Level: (8/10)    

scale 8

Repetitions: 10-15 Reps - General toning
 
   

 Instructions 

  • Sit yourself on the ball so that your feet are slightly in front of your knees and your back is upight. 
  • The feet should be shoulder width apart.   
  • Place your hands underneath the outside of your bum 
  • When ready lift your bum off the ball and bring it forward 
  • Now, carefully lower your bum towards the floor until your elbows are at right angles 
  • Slowly straighten your arms and lift your body away from the floor 
Teaching Points   
  • Keep the ball still 
  • Don't point your elbows out to the side as you lower the body 
  • Breath in as you lower and exhale as you extend the arms 
  • Keep a good posture and do not rock the shoulder forward as you lower, move from the elbow                                                                              

 Adaptations

  • Use a table or chair 

 Progressions 

  • Lift one leg off the floor 
  • Increase range of movement 

 

Arm Curl over ball

                                                        
Primary Muscles:

Biceps Brachii

bicep muscles

SecondaryMuscles:
Brachialis (lower biceps)

Level of Difficulty: (3/10) 

scale 3

Repetitions: 10-15 Reps - General toning

Instructions 

  • Lie in front of the ball with your hips and stomach rested on the ball. 
  • Place both your arms over the ball outstretched in front of you with a dumbbell in each hand. 
  • With your palms facing upward, bend at the elbow bringing the dumbbells toward your shoulders. 
  • Bring the hands up as high as your can ensuring the upper arm maintains contact with the ball 
  • Lower back to the starting the position 
Teaching Points 
  • Breath in as you lower and exhale as you extend the arms 
  • Keep the upper arms in contact with the ball 
  • Keep the elbows tucked in 

 

Adaptations

  • Decrease weight 
Progressions 
  • Increase weight 
  • Decrease repetition speed 
  • Perform 21's (7 reps for half the range of movement, followed by 7 reps for the other half of movement and then 7 full reps 

Standing arm curl

                                                        
Primary Muscles:
 
Biceps Brachii

bicep muscles

SecondaryMuscles: 
Brachialis (lower biceps) 

Level of Difficulty: (3/10)      

scale 3

Repetitions:   10-15 Reps - General toning  

 Instructions      
  • Allocate yourself two dumbbells, one in  each hand with palms facing up,
  • With both outstretched by your side, raise the hands and forearm from the elbow until the weights reach your shoulder. 
  • Control the downward movement until you reach 90’ and then repeat.
Teaching Points 
  • Try to keep your elbows at the same fixed point throughout the lifting and lowering motion and 
  • Keep upper arms (from shoulders to elbows) close to sides at all times. 

 

 Adaptations 

  • Decrease range of movement 
  • Widen Stance 
  • Decrease weight 
 Progressions 
  • Increase weight  
  • Decrease repetition speed  
  • Perform 21's (7 reps for half the range of movement, followed by 7 reps for the other half of movement and then 7 full reps  

 Back to top