Exercise Ball Alternating Arm Ups
Lie face down on an exercise ball and raise one arm at a time to strengthen your back, lats, and posterior deltoids.
Description
This exercise involves lying face down on an exercise ball and raising one arm at a time.
How to Do Exercise Ball Alternating Arm Ups
- 1Setup
Position yourself face down on a stability ball, with the ball under your abdomen and hips. Your feet should be hip-width apart and firmly planted on the floor, with your body forming a straight line from head to heels.
- 2Setup
Extend both arms straight down towards the floor, palms facing each other or slightly inward, with your hands just outside the ball. Engage your core to maintain a neutral spine and prevent sagging.
- 3
Inhale deeply, then exhale as you slowly raise one arm straight out to the side or slightly forward, keeping it extended, until it is roughly parallel to the floor. Focus on squeezing your shoulder blade and engaging your latissimus dorsi.
- 4
Hold the peak contraction briefly, then slowly lower your arm back to the starting position with control, resisting gravity.
- 5
Repeat the movement with the opposite arm, maintaining core stability throughout the entire set. Continue alternating arms for the prescribed duration.
Tips
- Maintain a stable torso by actively engaging your core and glutes throughout the exercise; avoid rocking your body from side to side as you lift each arm.
- Focus on initiating the movement from your upper back and shoulder blade, rather than just swinging your arm, to effectively target the lats and posterior deltoids.
- Keep a slight bend in your elbow to prevent hyperextension and maintain tension on the target muscles, rather than locking out the joint.
- Control both the upward and downward phases of the movement, resisting gravity as you lower your arm, to maximize muscle engagement and build strength.
Common Mistakes
- ×Arching the lower back excessively: Avoid overextending your spine by maintaining a strong core engagement and keeping your hips pressed into the ball.
- ×Using momentum to swing the arm up: Prevent this by performing the movement slowly and deliberately, focusing on muscle contraction rather than speed.
- ×Shrugging the shoulders towards the ears: Correct this by keeping your shoulders relaxed and pulled down away from your ears, engaging your lats and mid-back more effectively.
Variations
Exercise Ball Lat Stretch
Deeply stretch your latissimus dorsi muscles with an exercise ball. Improve upper body flexibility, posture, and reduce back stiffness effectively.
Exercise Ball Lying Side Lat Stretch
Deeply stretch your latissimus dorsi and improve spinal mobility with this exercise ball side lat stretch.
Exercise Ball Hug
Stretch your erector spinae and decompress your spine with the Exercise Ball Hug. Gently round your back over a stability ball to relieve tension and
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