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Exercise Ball Alternating Arm Ups

A prone stability ball drill that trains the spinal erectors and upper back by raising one arm at a time against gravity.

BackStability BallProne arm raise
GoLightWeight mediaexercise-ball-alternating-arm-ups

Demonstration coming soon

Primary

Spinal erectorsTrapezius

Secondary

Rear deltoidsRhomboidsGlutesCore

Equipment

Stability Ball

Pattern

Prone arm raise

Setup

  1. 01Lie face down with your stomach and hips centered on the ball.
  2. 02Extend both legs behind you with toes on the floor for balance.
  3. 03Let both arms hang toward the floor with thumbs pointing up.
  4. 04Set a long neutral spine from head to heels.

Execution

  1. 01Raise one arm forward and up until it is roughly in line with the torso.
  2. 02Hold the top position for a second without twisting the trunk.
  3. 03Lower the arm under control back toward the floor.
  4. 04Repeat with the opposite arm, alternating sides evenly.

Checkpoints

  • -Hips stay pressed into the ball with no rocking side to side.
  • -The raising arm stays close to the ear at the top.
  • -Neck stays neutral with eyes on the floor.
  • -Both feet keep light contact with the floor throughout.

Common mistakes

  • -Rotating the torso to lift the arm higher.
  • -Whipping the arm up with momentum.
  • -Hyperextending the lower back at the top.
  • -Letting the ball drift as fatigue sets in.

Programming notes

  • -Use 2 to 3 sets of 8 to 12 raises per arm as a warm-up or accessory.
  • -Add a light dumbbell only after strict unweighted reps are easy.
  • -Pairs well before rowing or pulldown work to prime the upper back.

Related exercises

Exercise Ball Back Extension with Arms Extended

Stability Ball / Back

Back Extension on Exercise Ball

Stability Ball / Back

Dumbbell Incline Y-Raise

Dumbbell / Back

Almost there

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