Exercise Ball Alternating Arm Ups
The point of Exercise Ball Alternating Arm Ups is control through the whole range; straightforward equipment demands is how it gets there.
How to do Exercise Ball Alternating Arm Ups
- Sit on the stability ball with your feet flat on the ground and your back straight.
- Hold a dumbbell in each hand with your palms facing inwards and your arms extended down by your sides.
- Engage your core and slowly lift one arm up towards your shoulder, keeping your elbow slightly bent.
- Pause for a moment at the top, then slowly lower your arm back down to the starting position.
- Repeat the movement with the other arm.
- Continue alternating arms for the desired number of repetitions.
Exercise Ball Alternating Arm Ups Sets and Reps by Goal
Strength
4 sets of 6-8 reps at your hardest clean leverage, resting 2-3 minutes. Change one variable a week and let the rest stay put.
Hypertrophy
4 sets of 12-18 reps with 60 seconds of rest. Add reps before you add load, and keep every rep the same shape.
Endurance
3 sets of 25-30 reps with 30-45 seconds of rest. Stop the set at the last rep that still looks like the first.
Common Exercise Ball Alternating Arm Ups Mistakes
Choosing a load you can move but cannot own
Pick a weight that lets you finish every rep looking the same.
Letting a nearby joint take over as the set gets hard
Stop the set as soon as the working joint stops leading the movement.
Letting the last set decay into a different exercise
End the set when the pattern changes, not when the reps run out.
Easier and Harder Than Exercise Ball Alternating Arm Ups
Swap Exercise Ball Alternating Arm Ups For
Exercise Ball Alternating Arm Ups — Frequently Asked Questions
How do you do the Exercise Ball Alternating Arm Ups?
Sit on the stability ball with your feet flat on the ground and your back straight. Hold a dumbbell in each hand with your palms facing inwards and your arms extended down by your sides. Engage your core and slowly lift one arm up towards your shoulder, keeping your elbow slightly bent. Use stability Ball and keep the movement controlled through the full range. The animated GIF above shows the complete rep at normal speed.
What muscles does the Exercise Ball Alternating Arm Ups work?
The Exercise Ball Alternating Arm Ups primarily targets the lats. It is classified as a back exercise and is performed with stability Ball.
How many sets and reps of the Exercise Ball Alternating Arm Ups should I do?
For muscle growth: 4 sets of 12-18 reps with 60 seconds of rest. Add reps before you add load, and keep every rep the same shape. Adjust the load rather than the rep target if form breaks down before the final rep.
Is the Exercise Ball Alternating Arm Ups good for beginners?
It is an intermediate movement. You will get more out of it once you can already perform the basic back patterns with controlled form. Beginners can still use it with light load and close attention to technique.
What can I do instead of the Exercise Ball Alternating Arm Ups?
Try the Lever Reverse Grip Lateral Pulldown, Cable Underhand Pulldown or the Barbell Decline Bent Arm Pullover. Each trains the lats with a similar movement pattern, so you can swap based on the equipment you have available.
