Exercise Ball Alternating Arm Ups
Description
The exercise ball alternating arm ups is a core stability drill done in a forearm plank with the elbows on a ball. Lifting one arm overhead at a time forces the core to anti-rotate while the shoulders stabilize.
Equipment Required
Exercise Ball Alternating Arm Ups Instructions
- Set up in a forearm plank with both elbows on a stability ball.
- Set the body in a straight line from head to heels.
- Brace the core hard and squeeze the glutes.
- Keep the hips level and square to the floor.
- Lift one arm forward off the ball and reach up.
- Hold the arm overhead briefly.
- Lower with control to the start.
- Alternate arms for the working set.
Exercise Ball Alternating Arm Ups Form & Visual
Exercise Ball Alternating Arm Ups Benefits
- Trains the core for anti-rotation.
- Builds shoulder stability.
- Stability ball adds challenge.
- Useful for athletic carryover.
- Improves total body control.
Exercise Ball Alternating Arm Ups Muscles Worked
- Rectus abdominis
- Obliques
- Anterior deltoid
- Core
Exercise Ball Alternating Arm Ups Variations & Alternatives
- Plank
- Plank Reach
- Bird Dog
- Side Plank
