Upper Body Ball Workout Exercises

All Exercises -> Upper Body

(78) - Isolation (46) - Compound (41) - Dumbbell (14) - Barbell (24) - Cable (13) - Ball (24) - Calisthenics (10) - Machine

Stability is the name of the game


Ball exercises are usually used for stabilizer type exercise or workout plans. Exercise balls are lightweight and make the athlete use their core to keep stabilized while performing the exercise. These balls are also called Thera-balls, Big Balls, or Stability Balls. Ball exercises should be performed near the end of the workout as a weak core can interfere with the total useage of muscle fibers.

Exercises

PictureName of Ball Exercise
Medicine Ball Woodchoppers on Exercise BallMedicine Ball Woodchoppers on Exercise Ball Begin this wood chopper exercise with the medicine ball to your side while sitting on an exercise ball with your feet at a 90 degree angle to the floor. Begin to raise the ball up...
Exercise Ball Abdominal Russian TwistsExercise Ball Abdominal Russian Twists This is an advanced abdominal exercise that is performed by starting with a dumbbell above your head with your arms in a locked position. With your hips up and the ball in the mid...
Exercise Band Ab Ball CrunchesExercise Band Ab Ball Crunches Begin the exercise band abdominal ball crunches by grabbing an exercise band and then lying supine with your hips as high as possible. Now begin to lean your entire body forward u...
Exercise Ball Medicine Ball ThrowExercise Ball Medicine Ball Throw The medicine ball throw is a great exercise to increase your speed and distance with any type of throwing (ie. Baseball Players). To begin this exercise start by lying supine on a...
Back Dumbbell RowBack Dumbbell Row Start the one arm dumbbell row by kneeling down on an exercise ball with the opposing arm holding onto a dumbbell. To begin slowly bring the dumbbell upwards to your chest keeping...

Dumbbell Ball Preacher Bicep Isolation CurlDumbbell Ball Preacher Bicep Isolation Curl Start this bicep isolation exercise by kneeling overtop of a ball with a dummbell in one hand draped on top of the ball. With your one arm curl the weight until there there is jus...
Medicine Ball Chest PushupsMedicine Ball Chest Pushups Begin this the medicine ball pushups by lying face down in a pushup position with your butt parallel to the floor. Now try to use one hand to grasp the medicine ball and then the o...
Exercise Ball Dumbbell Chest PulloversExercise Ball Dumbbell Chest Pullovers Begin this pullover exercise by lying supine on a stability ball with your shoulder blades on the majority of it. Now with your arms extended behind your head bring the weight up ...
Double Medicine Ball PushupsDouble Medicine Ball Pushups This alternate chest pushup exercise can be performed by having two medicine balls in each hand in a pushup position. With your hips flat with your body (see picture) lower your u...
Ball Knee CrunchesBall Knee Crunches Start with your body cradled over the ball and then roll your body out with your hands. Have your knees (or feet to make it harder) on the ball. Now bring the ball in using your ...
Lying Dumbbell SkullcrushersLying Dumbbell Skullcrushers Begin this exercise by lying with your back on the ball with your shoulder blades firmly planted into the ball. With your hips raised parallel to the floor and your elbows perpind...
One Arm Dumbbell Tricep Extension on a BallOne Arm Dumbbell Tricep Extension on a Ball Begin this dumbbell tricep extension exercise lying supine on a stability ball with one arm holding a dumbbell, the other on your hip for balance and your feet shoulder width apart...
Dumbbell Stability Ball Seated Tricep ExtensionDumbbell Stability Ball Seated Tricep Extension Begin this tricep isolation extension exercise by sitting on a stability ball with a dumbbell in both hands. Raise the dumbbell up to your shoulder and then behind your head. Now...

Forum Discussions


22 years old, need help with body fat...Hi I'm 22 years old and I exercise regularly however I only do exercises such as cardio (i play soccer just about every other day and i do a couple ab exercises throughout the week, i think its the 8minute ab workout on youtube to be exact, i do that...
please helpI need a nutrional plan that will help me gain weight and fit ness routine that will help me strengthen my upper body and tone my abdominal and lower back muscles. Im 5ft 2in and weigh 108lbs. My goal is to gain about 12lbs. and stay toned. I recentl...
6 Exercise Machines You Could Do WithoutTHE SMITH MACHINE The myth: This machine—which looks like a squat rack with a built-in bar that runs on guides—gives you all the benefits of squats, but none of the risk that comes from holding a heavy barbell across your back. That’s because t...
Chest fat!hey, im 16 5'11 bout 120lbs and i have slight but noticeable pectorial fat (man-boobs ^_^) anything i can do to get rid of them? preferably i'm thinking of some sort of upper body cardio exercise, but i dno....
fatigue day after exercisingHello to all. I am 63 and have been exercising frequently for many years. My weight is 68,5 kg and ht is 5.6. However, I slacked off exercising the last two years and I am trying to get back into a regular routine. I have been swimming almost eve...
advice on my workout routinei do my entire body all in one workout legs, abs, entire upper body, i usually go to the gym for 2-3 hours on sunday, tuesday and thursday, why is it bad to do my entire body in one workout? i also box on mondays and fridays and play hockey on wednsd...
Problems with my thighs and butt [male]Hi. I've always been kinda big for my age and stature. Last year, though, I decided to change my eating habits, and work out a bit more. I used to be 140 lbs, but now I'm 120. I used to do about 200 sit ups a night, as well as Dance Dance Revoluti...
The Perfect Pushup and Powertubes?So basically I used to weight lift a lot from when I was 15-18 y/o and then stopped. Well I'm 22 and looking to get back in shape. I'm not over weight just skinny and ideally want to be ripped, tight, and strong again, but not necessarily huge or any...