A medicine ball is a handy tool for doing strength training exercises for your arms and other parts of your body. Medicine balls come in many different weights, some as low as four lbs. Although you won't likely find a 40 lb. medicine ball like you would a 40 lb. dumbbell or be able to lift 100 lbs. like you can with a barbell for heavy weight training, medicine balls are still popular for exercising because of their versatility and shape.
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Overhead Tricep Extensions
Overhead tricep extensions are done standing or seated. If you sit on a stability ball, you'll get a little more work for your core. To begin, sit on the ball and hold the medicine ball between your hands. Bring the ball straight overhead and straighten your arms. Your wrists, elbows and shoulders form a straight line to the ceiling. Bend your elbows to position the ball behind your head. Then extend your elbows to lift the ball back to the starting position to do an overhead tricep extension.
Bicep curls are a classic arm exercise usually done with dumbbells, a barbell or a weight machine. Bicep curls can also be done with a medicine ball or resistance cables. To perform a bicep curl with a medicine ball, stand up tall and hold the ball in front of your thighs with your arms straight. Then, flex your arms and bring the ball toward your chest. Elbow flexion, or bending your elbows, works your biceps. Lower your arms to finish the exercise.
Tricep push-ups will target your triceps and shoulders. Your chest muscles will get some work as well, though not as much as during a regular push-up. To do a tricep push-up on a medicine ball, place the ball on the floor and hold the ball with both hands. Straighten your arms and step your feet back to get into the push-up position with your torso in a straight line. Tuck your elbows to your sides and bend your arms to bring your chest about an inch above the ball, if you can. Then, press your arms straight again.
Front Deltoid Raises
The front deltoid raise is an arm exercise that targets the front of the shoulders. This exercise is done standing up with the medicine ball held between your hands with your arms straight in front of your thighs. You then lift your arms straight up to shoulder height and pull your shoulders back. Lower your arms back down in front of your waist.