Swiss balls are stability tools that get inflated to a certain diameter and are used to work your core muscles. Known by other names such as exercise ball, physio ball and yoga ball, a Swiss ball can also be used to target your arms. The catch is, you need also need free weights. As with any other exercises, Swiss ball arm exercises need to be done with proper form and alignment.
Push-ups
Push-ups work the chest muscles, but they also target the triceps which are found on the backs of the upper arms. Place your lower shins hip-width apart on the ball and place your hands slightly wider than shoulder-width apart on the floor. In a steady motion, push yourself up, lift your hips and straighten your back by tightening your core. Slowly lower yourself down by bending your elbows. Once your chest is within 4 inches of the ground, push back up and repeat for 10 to 12 repetitions. You can also do this exercise with your hands shoulder-width apart on the ball and your toes hip-width apart on the floor. Your triceps get worked either way.
Dips
Dips work your triceps with the aid of a weight bench. Stand with your back to the bench and the ball about a leg-length in front of you. After bending down and placing your hands shoulder-width apart on the bench, prop your heels up on the ball. Your butt should be slightly in front of the bench and your arms should be fully extended at this point. Slowly lower yourself down by bending your elbows. Once your upper arms are parallel to the floor, push back up and repeat for 10 to 12 repetitions.
Lying Triceps Extensions
Lying triceps extensions require the ball and a set of dumbbells. Lie on the ball with your head and shoulders resting comfortably, your knees bent and your feet flat on the floor. You should have a straight line from your shoulders to your knees at this point and you should be holding the dumbbells straight above your chest with your palms facing each other. Keeping your upper arms still, lower the weights down by your ears by bending your elbows. After pausing briefly, push back up and repeat 10 to 12 times.
Incline Biceps Curls
The biceps are located on the upper front arms. Incline curls on the ball are executed with a set of dumbbells. Sit on the ball while holding dumbbells in your hands. Carefully walk your feet forward and roll your body down the ball until your butt is about 12 inches above the floor. As you do this, pin the backs of your upper arms against the ball and let your lower arms hang down toward the floor with your palms facing up. In a steady motion, bend your elbows and lift the weights toward your chest. Squeeze your biceps forcefully, slowly lower and repeat 10 to 12 times.
Preacher Curls
Preacher curls are also known as isolation curls. Lie face-down across the ball with your left hand on the floor next to the ball, your right upper arm on top of the ball and a dumbbell in your right hand. Slowly lower your arm over the ball until it is just short of full extension, then lift the weight up toward your shoulder and squeeze your biceps forcefully. Repeat for 10 to 12 repetitions and switch sides.
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