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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
- 01Lie face down with your stomach and hips centered on the ball.
- 02Extend both legs behind you with toes on the floor for balance.
- 03Let both arms hang toward the floor with thumbs pointing up.
- 04Set a long neutral spine from head to heels.
Execution
- 01Raise one arm forward and up until it is roughly in line with the torso.
- 02Hold the top position for a second without twisting the trunk.
- 03Lower the arm under control back toward the floor.
- 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
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