Exercise 1332 · REF EyLrNC2

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Exercise Ball Alternating Arm Ups

Category

Back

Equipment

Stability Ball

Target

Lats

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Balancing on a stability ball while raising one arm at a time turns a lat and shoulder exercise into a core-stability drill first and a strength exercise second — most of the effort goes into keeping the torso still on an unstable surface. It's better suited to core and balance work than to building real lat strength, which is better trained with a stable base and heavier load.

How to Do the Exercise Ball Alternating Arm Ups

1. Sit on the stability ball with your feet flat on the ground and your back straight.
2. Hold a dumbbell in each hand with your palms facing inwards and your arms extended down by your sides.
3. Engage your core and slowly lift one arm up towards your shoulder, keeping your elbow slightly bent.
4. Pause for a moment at the top, then slowly lower your arm back down to the starting position.
5. Repeat the movement with the other arm.
6. Continue alternating arms for the desired number of repetitions.

Muscles Worked

The Exercise Ball Alternating Arm Ups primarily targets the Lats, with Shoulders as the primary synergist muscle group, along with the Core.

More Back Exercises

Alternate Lateral Pulldown Cable · Lats Archer Pull Up Body Weight · Lats Assisted Parallel Close Grip Pull-Up Leverage Machine · Lats Assisted Pull-Up Leverage Machine · Lats Assisted Standing Chin-Up Leverage Machine · Lats Assisted Standing Pull-Up Leverage Machine · Lats

More Lats Exercises

Back Pec Stretch Body Weight · Lats Band Assisted Pull-Up Band · Lats Band Close-Grip Pulldown Band · Lats Band Fixed Back Close Grip Pulldown Band · Lats Band Fixed Back Underhand Pulldown Band · Lats Band Kneeling One Arm Pulldown Band · Lats

Equipment Alternatives

Don't have stability ball? These target the same lats with different equipment.

Archer Pull Up Body Weight · Lats Alternate Lateral Pulldown Cable · Lats Assisted Parallel Close Grip Pull-Up Leverage Machine · Lats Band Assisted Pull-Up Band · Lats

FAQ

What muscles does the Exercise Ball Alternating Arm Ups work?

The Exercise Ball Alternating Arm Ups primarily targets the lats, with the shoulders and core assisting.

What equipment do I need for the Exercise Ball Alternating Arm Ups?

The Exercise Ball Alternating Arm Ups is done with a stability ball.

What's a good alternative to the Exercise Ball Alternating Arm Ups?

If you don't have access to a stability ball, the Archer Pull Up targets the same lats using body weight instead.