How to do the Exercise Ball Alternating Arm Ups
Exercise Ball Alternating Arm Ups is a beginner multi-joint compound pulling exercise targeting the Lats in the Back region. Performed using stability ball, it falls under the strength category. Secondary muscles engaged include Shoulders and Core.
Exercise Ball Alternating Arm Ups demonstration · © GymiaFit
Exercise Ball Alternating Arm Ups at a glance
- Primary muscles
- Lats
- Secondary muscles
- Shoulders, Core
- Equipment
- Stability Ball
- Level
- Beginner
- Type
- Compound (multi-joint)
- Force
- Pull
Exercise Ball Alternating Arm Ups step by step
- 1Sit on the stability ball with your feet flat on the ground and your back straight.
- 2Hold a dumbbell in each hand with your palms facing inwards and your arms extended down by your sides.
- 3Engage your core and slowly lift one arm up towards your shoulder, keeping your elbow slightly bent.
- 4Pause for a moment at the top, then slowly lower your arm back down to the starting position.
- 5Repeat the movement with the other arm.
- 6Continue alternating arms for the desired number of repetitions.
Exercise Ball Alternating Arm Ups — questions
What muscles does the Exercise Ball Alternating Arm Ups work?
The Exercise Ball Alternating Arm Ups primarily targets the Lats. It also recruits the Shoulders, Core as secondary movers.
What equipment do I need for the Exercise Ball Alternating Arm Ups?
You need stability ball. If your gym does not have it, the alternatives listed further down train the same muscles with different kit.
Is the Exercise Ball Alternating Arm Ups suitable for beginners?
Yes. It is classed as a beginner movement: the pattern is simple enough to learn in a session and easy to scale by adjusting range of motion or load.
What can I do instead of the Exercise Ball Alternating Arm Ups?
Exercise Ball Lat Stretch, Exercise Ball Lower Back Stretch (pyramid), Exercise Ball Lying Side Lat Stretch train the same muscles and make good substitutes when the equipment is taken or the movement does not suit you.
Log it, don't guess it.
The GymiaFit app has the Exercise Ball Alternating Arm Ups demo, form cues and set logging built in — plus a muscle map that shows what you have actually trained this week. Free on iOS and Android.