Back Exercise · Stability Ball
Exercise Ball Alternating Arm Ups
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.
Go to the movement steps- Category
- Back
- Equipment
- Stability Ball
- Target
- Lats
Exercise reference published by PlanWorkouts; see our editorial standards.
How to Do the Exercise Ball Alternating Arm Ups
- Sit on a stability ball with your feet flat on the floor and your back upright.
- Hold a dumbbell in each hand with your palms facing inward and your arms hanging down at your sides.
- Brace your core and slowly raise one arm toward your shoulder, keeping a slight bend in your elbow.
- Hold briefly at the top, then lower your arm back down slowly to the start.
- Perform the same movement with your other arm.
- Keep alternating arms until you complete the desired number of reps.
Quick Exercise Facts
Practice and progression
Choose a short set of controlled repetitions or a manageable hold, following this movement's setup. End the set when you lose the demonstrated position. Build control before increasing repetitions, duration or resistance; holds, carries and moving drills need different prescriptions.
Technique & Form Tips
Use the movement steps and demonstration for this particular exercise. Match the body position, support points and direction of movement before adding resistance or speed. Holds, cardio movements and lifting exercises need different execution cues.
Common Mistakes to Avoid
- Erratic tempo: Avoid rushing; perform each phase of the movement with deliberate, steady control.
- Copying another exercise setup: Follow this exercise's demonstrated support and body position rather than applying an unrelated lifting cue.
- Losing support: Keep the demonstrated footing, grip or support secure throughout the movement.
How to Breathe During This Exercise
Breathe steadily throughout the movement.
Add the Exercise Ball Alternating Arm Ups to Your Custom Workout Routine
Build a personalized, science-backed workout plan matching your training goals, equipment access, and schedule.
Comfort and Control
Choose a load and range you can control. Stop if the movement causes pain. If discomfort persists, stop and ask a qualified professional about an appropriate exercise and range.
General guidance: Mayo Clinic on weight-training technique. Follow the specific movement steps above for this variation.
Muscles Worked
The Exercise Ball Alternating Arm Ups mainly targets your Lats, with your Shoulders helping support the movement, along with your Core.
More Back Exercises
Alternate Lateral Pulldown
Archer Pull Up
Assisted Parallel Close Grip Pull-Up
Assisted Pull-Up
Assisted Standing Chin-Up
Assisted Standing Pull-Up
More Lats Exercises
Back Pec Stretch
Band Assisted Pull-Up
Band Close-Grip Pulldown
Band Fixed Back Close Grip Pulldown
Band Fixed Back Underhand Pulldown
Band Kneeling One Arm Pulldown
FAQ
- What muscles does the Exercise Ball Alternating Arm Ups work?
- The Exercise Ball Alternating Arm Ups mainly works your lats. It also helps strengthen your shoulders and core. Using good, smooth form makes sure you work the right muscles and avoid unnecessary strain on your joints.
- What equipment do I need for the Exercise Ball Alternating Arm Ups?
- You do the Exercise Ball Alternating Arm Ups with a stability ball. Make sure your equipment is set up safely before starting. If you work out at home or have limited gear, check out our alternative exercises below.
- What form mistake should I watch for on the Exercise Ball Alternating Arm Ups?
- One mistake to watch for is erratic tempo: Avoid rushing; perform each phase of the movement with deliberate, steady control.. Use a comfortable range and a controlled return; reduce the load if you cannot maintain the demonstrated setup.
- How many sets and reps should I perform on the Exercise Ball Alternating Arm Ups?
- Use a short set of controlled repetitions, or a manageable hold when the movement is static. Stop when you cannot maintain the demonstrated position. Build control before adding duration, repetitions or resistance; the appropriate amount depends on the exercise and your experience.