Exercise guide · Beginner · Compound

Exercise Ball Alternating Arm Ups: How to Do It & Muscles Worked

This exercise targets the latissimus dorsi (lats) and involves alternating arm lifts while seated on a stability ball, engaging the core and shoulders for balance and control.

Primary muscles
Lats
Secondary muscles
Abs , Shoulders , Obliques
Equipment
Stability Ball
Level · type
Beginner · Compound
Demonstration of the exercise ball alternating arm ups
Front view: muscles worked by the exercise ball alternating arm ups. Primary: lats. Secondary: abs, shoulders and obliques.
Back view: muscles worked by the exercise ball alternating arm ups. Primary: lats. Secondary: abs, shoulders and obliques.
Primary Secondary

How to do the exercise ball alternating arm ups

  1. Step 1: Sit on the stability ball with your feet flat on the ground and your back straight.
  2. Step 2: Hold a dumbbell in each hand with your palms facing inwards and your arms extended down by your sides.
  3. Step 3: Engage your core and slowly lift one arm up towards your shoulder, keeping your elbow slightly bent.
  4. Step 4: Pause for a moment at the top, then slowly lower your arm back down to the starting position.
  5. Step 5: Repeat the movement with the other arm.
  6. Step 6: Continue alternating arms for the desired number of repetitions.

Sets, reps and programming

Suggested sets, reps and rest for the exercise ball alternating arm ups by training goal
Goal Sets Reps Rest Effort
Strength 3–5 3–6 3–5 min 1–3 reps in reserve
Muscle growth 3–4 6–12 2–3 min 1–2 reps in reserve
Muscular endurance 2–3 12–20 1–2 min 1–3 reps in reserve

Ranges follow the ACSM position stand on progression in resistance training. Muscle grows across a wide range of loads when sets end close to failure (Schoenfeld et al., 2017), longer rests between heavy sets support strength and size (Schoenfeld et al., 2016), and stopping a rep or two short of failure works about as well as training to failure (Grgic et al., 2022). Estimate your working weights with the strength calculators.

Exercise Ball Alternating Arm Ups alternatives

More exercises that train the lats as their main target:

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Sources

  1. American College of Sports Medicine. Progression models in resistance training for healthy adults. Med Sci Sports Exerc. 2009;41(3):687-708.
  2. Schoenfeld BJ, Grgic J, Ogborn D, Krieger JW. Strength and hypertrophy adaptations between low- vs. high-load resistance training. J Strength Cond Res. 2017;31(12):3508-3523.
  3. Schoenfeld BJ, Pope ZK, Benik FM, et al. Longer interset rest periods enhance muscle strength and hypertrophy in resistance-trained men. J Strength Cond Res. 2016;30(7):1805-1812.
  4. Grgic J, Schoenfeld BJ, Orazem J, Sabol F. Effects of resistance training performed to repetition failure or non-failure on muscular strength and hypertrophy: a systematic review and meta-analysis. J Sport Health Sci. 2022;11(2):202-211.

Step-by-step instructions and demonstration media are from the ExerciseDB exercise dataset.

This guide is general fitness information, not medical advice. Stop if an exercise causes pain and speak to a doctor or physiotherapist about injuries or health conditions before starting a new programme.