How to Do Arm Exercises With A Yoga Ball?

Best Yoga Ball Arm Exercise Equipment to Buy in January 2026

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Skylety 16-Piece Exercise Ball Plug Replacement Kit with Needle, Nozzle, Rubber Hose, and Balloon for Yoga, Volleyball, Soccer, Basketball, and Other Inflatable Toys

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Zoolinn 5 Air Stopper Plugs + 1 Remover Tool – Exercise Ball Plug Replacement Kit for Yoga Balls, Bouncing Balls & Inflatable Beds

• DURABLE DESIGN ENSURES LONG-LASTING USE FOR ALL INFLATABLE GEAR.
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$3.99

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Trideer 9-Inch Pilates Ball, Small Exercise Ball for Yoga, Core Training, Physical Therapy, Balance, Stability and Stretching Pilates Equipment with Inflation Straw

• BOOST CORE STRENGTH AND FLEXIBILITY WITH OUR VERSATILE 9-INCH BALL.
• ANTI-BURST, NON-SLIP DESIGN ENSURES SAFE, EFFECTIVE WORKOUTS.
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Exercise Ball Pump, Air Pump for Exercise Ball, Yoga Ball Pumps with Fitness Ball Plug Replacement kit Yoga Ball Plugs Replacement Plug for Exercise Balls Inflator Pump (Blue 13 PCS)

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Retrospec Luna Exercise Ball with Pump - Anti-Burst Fitness Equipment for Yoga, Core Training & Stability - Home Gym Swiss Ball for Office & Pregnancy

• TRANSFORM ANY SPACE INTO A GYM WITH VERSATILE EXERCISE BALL.
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$25.99

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Quacc 6 PCS Yoga Ball Replacement Plugs and Plug Puller Kit, Pilates Ball Air Stopper Large Yoga Ball Air Plug Valve Nozzles Pin Exercise Ball Plug Removal Devices

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• DURABLE AND LIGHTWEIGHT: MADE FROM HIGH-QUALITY, REUSABLE PP MATERIAL.

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$4.99

7

GoSports Hub 360 Yoga Ball Base - Universal Stability Stand for Fitness Balls - Charcoal, Green, or Blue

• STABILITY & FOCUS: KEEP YOUR WORKOUT BALL SECURE FOR ENHANCED POSTURE.
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$25.99

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MEIPMQZ Stability Ball Holder Wall Mount - Heavy Duty Exercise & Yoga Ball Storage Rack for Home, Yoga Studios, and Commercial Gyms - Space-Saving Design for Stability Balls up to 85cm(Black 1-Pack)

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$19.99

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ONE MORE?

One way to do arm exercises with a yoga ball is by performing bicep curls. Sit on the stability ball with your feet flat on the floor and hold a dumbbell in each hand. With your elbows close to your body, curl the dumbbells up towards your chest while keeping your core engaged to maintain balance on the ball.

Another arm exercise you can do with a yoga ball is tricep dips. Sit on the ball with your hands placed on either side of your hips and walk your feet forward until your upper back is supported by the ball. Lower your body down towards the floor by bending your elbows, then push yourself back up to the starting position by straightening your arms.

You can also perform shoulder presses with a yoga ball. Sit or stand on the ball while holding a dumbbell in each hand at shoulder height. Press the dumbbells upwards until your arms are fully extended overhead, then lower them back down to the starting position.

These are just a few examples of arm exercises you can do with a yoga ball to help strengthen and tone your upper body. It's important to choose weights that challenge you but still allow you to maintain proper form throughout the exercises.

What is the correct form for arm exercises with a yoga ball?

1. Tricep Dips - Sit on the yoga ball and walk your feet forward until your upper back and shoulders are resting on the ball. Place your hands on the edge of a sturdy bench or chair behind you. Slowly lower your body by bending your elbows to about 90 degrees, then push back up to the starting position. Repeat for 10-15 reps.
2. Shoulder Press - Sit on the yoga ball with dumbbells in each hand at shoulder height. Press the dumbbells overhead, fully extending your arms. Slowly lower them back down to the starting position. Repeat for 10-15 reps.
3. Bicep Curls - Sit on the yoga ball with dumbbells in each hand, palms facing forward. Curl the dumbbells up towards your shoulders, keeping your elbows close to your body. Slowly lower them back down to the starting position. Repeat for 10-15 reps.
4. Chest Press - Lie on your back on the floor with your upper back and shoulders supported by the yoga ball and feet flat on the floor. Hold a dumbbell in each hand with arms extended above your chest. Slowly lower the dumbbells out to the sides, then press them back up to the starting position. Repeat for 10-15 reps.
5. Plank with Arm Extension - Get into a plank position with your hands on the floor and feet on the yoga ball. Keeping your core engaged, lift one arm off the floor and extend it out in front of you. Hold for a few seconds, then lower your arm back down. Repeat on the other side. Alternate for 10-15 reps on each side.

How to modify arm exercises with a yoga ball for individuals with injuries?

1. Use light weights: If you have arm injuries, consider using lighter weights or resistance bands when performing arm exercises with a yoga ball. This will help reduce strain on your muscles and joints while still providing a good workout.
2. Focus on slow, controlled movements: Slow, controlled movements can help protect your injured muscles and joints while still allowing you to strengthen and tone your arms. Avoid jerky or fast movements that could exacerbate your injury.
3. Modify exercises: If certain arm exercises on a yoga ball are too difficult or painful for you, consider modifying them to better suit your needs. For example, you could perform seated bicep curls or tricep extensions instead of standing exercises.
4. Use the yoga ball for support: If you have a shoulder injury, you can use the yoga ball as support while performing exercises like push-ups or planks. This will help take some of the strain off your injured arm while still allowing you to work on strengthening your upper body.
5. Listen to your body: It's important to listen to your body and stop any exercise that causes pain or discomfort. If you experience pain during an arm exercise with a yoga ball, stop immediately and consult with a healthcare professional before continuing your workout routine.

How to incorporate balance training into arm exercises with a yoga ball?

1. Plank with stability ball: Start in a plank position with your hands on the stability ball. Engage your core and balance on the ball while holding the plank position. This will work your arms, core, and improve your balance.
2. Shoulder press on stability ball: Sit on the stability ball with your feet flat on the ground. Hold dumbbells in each hand at shoulder level and press them overhead while balancing on the stability ball. This will target your shoulders, arms, and challenge your balance.
3. Bicep curls on stability ball: Sit on the stability ball with your feet flat on the ground. Hold dumbbells in each hand with your palms facing up. Curl the dumbbells up towards your shoulders while balancing on the stability ball. This will work your biceps, arms, and improve your balance.
4. Tricep dips on stability ball: Sit on the stability ball and walk your feet out so that your upper back is resting on the ball. Place your hands on the ground by your sides and bend your elbows to lower your body towards the ground. Push back up to straight arms to complete one rep. This will target your triceps, arms, and challenge your balance.
5. Overhead tricep extensions on stability ball: Sit on the stability ball with your feet flat on the ground. Hold one dumbbell with both hands overhead. Keep your elbows close to your ears as you bend and straighten your arms to work the triceps. Balancing on the stability ball will add an extra challenge to this exercise.

How to engage the core while performing arm exercises with a yoga ball?

Engaging your core while performing arm exercises with a yoga ball is essential for stability and proper alignment. Here are some tips to engage your core during arm exercises with a yoga ball:

1. Begin by sitting on the yoga ball with your feet flat on the ground and knees at a 90-degree angle. Engage your core by pulling your belly button towards your spine and drawing your ribs towards your hips.
2. Keep your spine in a neutral position, avoiding arching your back or rounding your shoulders. Your core should be actively engaged throughout the exercise to help maintain stability.
3. As you perform arm exercises such as bicep curls or tricep extensions, focus on keeping your core engaged and stable. This will help to prevent any excessive swaying or wobbling on the yoga ball.
4. Pay attention to your breath while performing arm exercises with the yoga ball. Exhale as you exert force and inhale as you release. This can help you to better engage your core and maintain stability throughout the exercise.
5. If you find it challenging to maintain your core engagement during arm exercises with the yoga ball, try starting with lighter weights and gradually increasing the resistance as your core strength improves.

By actively engaging your core during arm exercises with a yoga ball, you can improve your stability, alignment, and overall strength in both your core and upper body.