Ball Biceps Curl - Standing
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Stand up with your back against the exercise ball, itself against the wall and hold dumbbells down the sides of your body.
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Raise the dumbbells towards your shoulders and slowly lower them back after a short pause.
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Keep your back and upper arms still throughout.
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Ball Biceps Curl - on Knees, One-at-a-Time
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Kneel down in front of the exercise ball and rest your upper arm on top of it while holding a dumbbell.
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Raise the dumbbell towards your shoulder and slowly lower it back after a short pause. Alternate sides after each set.
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Keep your back and upper arm still throughout.
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Ball Triceps Extension
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Lie prone with your forearms on top of the exercise ball, back and legs fully extended.
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Push yourself up by rolling the ball towards your hands to extend your arms and slowly lower yourself back down after a short pause.
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Focus on exercising the triceps
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Ball Triceps Extension - Standing
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Stand up and place your forearms against the exercise ball, itself against the wall in front of your chest.
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Push yourself back by rolling the ball towards your hands to extend your arms and slowly return back after a short pause.
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Focus on exercising the triceps.
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Ball Triceps Extension - Weighted
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Lie on your back, shoulder blades against the exercise ball, buttocks off the floor and hold dumbbells on each side of your head, upper arms perpendicular to the floor.
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Raise the dumbbells up by straightening your arms and slowly lower them back after a short pause.
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Keep your upper arms still throughout.
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Ball Wrist Curl
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Kneel in front of the exercise ball, rest your forearms on it and grasp the handles with your palms facing up.
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Pull the handles by curling your wrists and allow them to slowly return after a short pause.
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Keep your forearms pressed against the ball throughout.
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