Medicine Ball Workouts For Arms: 15 Exercises To Try

A medicine ball is a weighted ball that is used for exercise. Medicine balls are usually made of leather or rubber, and are filled with either sand, sawdust, or air. They come in a variety of sizes, ranging from 2 pounds to 25 pounds. Medicine balls have been used for centuries to help people stay fit and healthy. They were first used by the ancient Greeks, who would throw them at each other as a form of exercise. Today, medicine balls are still used for exercise, but they have also become popular tools for physical therapy and rehabilitation. In addition to being a great way to stay fit, medicine ball workouts are also a great way to tone your muscles and improve your coordination (1). There are many different ways to use a medicine ball, but one of the most popular ways is to do arm exercises with it. Read on for a medicine ball workout for arms that you can do at home. This workout includes 15 different exercises that target your biceps, triceps, and shoulders.

What Are The Basics Of Medicine Ball Workouts?

There are many different ways to use a medicine ball.

• Throwing and catching: Throwing and catching a medicine ball can improve coordination and balance.
• Bouncing: Bouncing a medicine ball can improve your ability to stay on your toes and keep your feet moving. This is especially beneficial for athletes who need to be quick on their feet.
• Weighted sit-ups: Sit-ups with a medicine ball can help you build core strength.
• Lifting: Lifting a medicine ball can improve your overall strength and power.
• Squats: Squats with a medicine ball can improve your lower body strength and power.

How To Do A Medicine Ball Workout For Arms

Here is a medicine ball workout for arms that you can do at home. This workout includes 14 different exercises that target your biceps, triceps, and shoulders.

1. Medicine Ball Seated Exchange

Top on our list of medicine ball workouts for abs and arms, is the exchange. It involves sitting in an upright position, engaging your core, and passing the ball from one hand to the other in a slow and controlled manner. Having your arms overhead during the movement helps work the shoulder muscles as well.

To perform the medicine ball exchange:

1. Sit on a chair, keeping an upright spine and engaging your core muscles. Hold the medicine ball in both hands overhead, with your palms facing each other.
2. Circle the ball overhead, passing it to your right hand, then slowly bring your arm to your right side for a stretch.
3. As you bring the ball back to the center, pass it to your left hand, stretching your left arm to the side.
4. Continue this pattern for 30 seconds to 1 minute.

Read More: Bosu Ball Exercises For Balance: 10 Workouts To Add To Your Routine

2. Medicine Ball Curl And Press

The curl and press is a great exercise for targeting the biceps, triceps, and shoulders. It also helps improve coordination and balance.

To perform the medicine ball curl and press:

1. Stand with your feet shoulder-width apart, holding the medicine ball in your right hand with your palm facing forward.
2. Keeping your elbow close to your side, curl the medicine ball up to your shoulder.
3. As you reach the top of the curl, rotate your hand so that your palm is facing away from you and press the medicine ball overhead.
4. Lower the medicine ball back down to the starting position and repeat. 
5. This exercise can also be done while seated, but make sure to keep your spine in a neutral position.

3. Medicine Ball Overhead Triceps Extension

The overhead triceps extension is a great exercise for targeting the triceps muscles. It can also be done while seated, but make sure to keep your spine in a neutral position.

To perform the medicine ball overhead triceps extension:

1. Stand with your feet shoulder-width apart, holding the medicine ball in both hands overhead.
2. Keeping your elbows close to your head, lower the medicine ball behind your head.
3. As you reach the bottom of the movement, extend your arms back to the starting position and repeat. 

4. Medicine Ball Knee Lifts

Knee lifts are a great exercise for targeting the abs and obliques. They can also be done while seated, but make sure to keep your spine in a neutral position.

To perform medicine ball knee lifts:

1. Stand with your feet shoulder-width apart, holding the medicine ball in both hands overhead.
2. Lift your right knee up to your chest, keeping your spine in a neutral position. As you reach the top of the movement, bring the ball down to your knee and press it into your thigh.
3.  Return to the starting position and repeat on the other side.

5. Medicine Ball Squat And Press

Squats are a great exercise for targeting the lower body muscles. Adding a press at the top of the movement makes this exercise a full body workout.

To perform the medicine ball squat and press:

1. Stand with your feet shoulder-width apart, holding the medicine ball at chest level with both hands.
2. Lower into a squat, keeping your weight on your heels and your spine in a neutral position.
3. As you reach the bottom of the squat, touch the ball to the floor. 
4. Press through your heels to stand back up, and as you reach the top of the movement, press the ball overhead.
5. Lower the ball back down to your chest and repeat. 

6. Medicine Ball Circle Squat

The circle squat is a great exercise for targeting the lower body muscles, especially the glutes. You’ll also get your heart rate up with this cardio exercise.

To perform the medicine ball circle squat:

1. Stand with your feet shoulder-width apart, holding the medicine ball at chest level with both hands.
2. Lower into a squat, keeping your weight in your heels and your spine in a neutral position.
3. As you reach the bottom of the squat, touch the ball to the floor.
4. Stand back up and circle the medicine ball around your body to the right. As you reach the top of the movement, press the ball overhead.
5. Lower the ball back down to your chest and repeat on the other side.

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7. Medicine Ball Diagonal Wood Chop

The medicine ball diagonal wood chop is a great exercise for targeting the abs, obliques, and shoulders. It’s also a great cardio exercise.

To perform the medicine ball diagonal woodchip:

1. Stand with your feet shoulder-width apart, holding the medicine ball in both hands at your chest.
2. Rotate your torso to the right, then press the ball up and across your body to the left. As you reach the top of the movement, twist your torso so that you’re looking over your left shoulder.
3. Lower the ball back down to your chest and repeat on the other side. 
4. You can modify the woodchop by keeping your hips and knees parallel throughout the movement to increase stability

8. Medicine Ball Push-Up

The push-up is a great exercise for targeting the chest, shoulders, and triceps. Adding a medicine ball adds an extra challenge to the movement.

To perform the medicine ball push-up:

1. Start in a plank position with your hands on the medicine ball. Keep your spine in a neutral position and engage your core muscles.
2.  Lower your chest down to the ball, keeping your elbows close to your body.
3. As you reach the bottom of the movement, press through your hands to return to the starting position and repeat. 

9. Medicine Ball Lunge With Toe Touches

Lunging exercises are great for targeting the lower body muscles, and adding a toe touch recruits the arm and shoulder muscles.

To perform the medicine ball lunge with toe touch:

1. Stand with your feet shoulder-width apart and hold the medicine ball at chest level with both hands.
2. Step forward with your right leg and lower into a lunge, keeping your front knee behind your toes and your spine in a neutral position. As you reach the bottom of the lunge, press the ball overhead.
3. Press through your right heel to stand back up and as you reach the top of the movement, swing your left leg to meet the medicine ball in front of you.
4. Lower the ball back down to your chest and continue on one side before alternating to the other side.

10. Medicine Ball Fly

The medicine ball fly is a great exercise for targeting the chest muscles. It also engages the arm and shoulder muscles.

To perform the medicine ball fly:

1. Lie down with your back on a mat with your knees bent and your feet flat on the floor. Hold the medicine ball in both hands above your chest.
2. Keeping your elbows slightly bent, lower the ball out to the side, maintaining control of the movement.
3. As you reach the bottom of the fly, reverse the movement and press the ball back up to the starting position. 

11. Medicine Ball Russian Twist

The Russian twist is a great exercise for targeting the abs, obliques, and shoulders. Adding a medicine ball makes the exercise more challenging.

To perform the medicine ball Russian twist:

1. Sit on the floor with your knees bent and your feet flat on the floor. Hold the medicine ball at your chest with both hands.
2. Lean back slightly and engage your core muscles. Twist your torso to the right, then to the left to complete one rep. 

12. Medicine Ball Overhead Press

Like the traditional overhead press, the medicine ball overhead press is a great exercise for targeting the shoulder muscles. Adding a medicine ball makes the exercise more challenging.

To perform the medicine ball overhead press:

1. Stand with your feet shoulder-width apart and hold the medicine ball at your chest with both hands.
2. Press the ball overhead, keeping your elbows close to your body.
3. As you reach the top of the movement, lower the ball back down to your chest and repeat.

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13. Medicine Pullover

The dumbbell pullover is a great exercise for targeting the arms, lats, and shoulders. Using a medicine ball in place of a dumbbell makes the exercise more challenging.

To perform the medicine ball pullover:

1. Lie on your back on a mat with your knees bent and your feet flat on the floor. Hold the medicine ball with both hands above your chest.
2. Keeping your elbows slightly bent, lower the ball behind your head.
3. As you reach the bottom of the movement, press the ball back up to the starting position. 

14. Medicine Ball Throw And Catch

The medicine ball throw and catch is a great way to incorporate cardio into your strength training routine. It also engages the arms, chest, and shoulders.

To perform the medicine ball throw and catch:

1. Stand with your feet shoulder-width apart and hold the medicine ball at your chest with both hands.
2. Throw the ball as hard as you can against a wall.
3. Catch the ball when it rebounds and repeat. 

15. Medicine Ball Slam

The medicine ball slam is a great exercise for targeting the arms, chest, and shoulders. It also incorporates cardio into your routine.

To perform the medicine ball slam:

1. Stand with your feet shoulder-width apart and hold the medicine ball at your chest with both hands.
2. Swing the ball overhead and slam it down onto the ground as hard as you can.
3. Pick up the ball and repeat.

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Tips For An Effective Medicine Ball Arms Workout

Toned arms are the result of both muscle growth and fat loss. To maximize your results, use these tips for your medicine ball arms workout:

Choose The Right Weight

Don’t let the name fool you – medicine balls come in a range of weights, and some might be too heavy for you. When choosing a weight, make sure to select one that is challenging but not too heavy.

You should be able to complete all reps with good form but feel fatigued by the end of the set. Remember that the muscles in your arms aren’t as big as your leg muscles, so you won’t need a medicine ball that is as heavy as the ones used for lower-body exercises.

Use Good Form

Using good form is key to any workout, but it’s especially important when using a medicine ball. Remember to keep a neutral spine, engage your core muscles, and move slowly and controlled throughout the exercises.

Focus On Quality Over Quantity

It’s better to do fewer reps with good form than to do more reps with bad form. When you focus on quality over quantity, you’re more likely to see results and avoid injury.

Warm Up And Cool Down

Warming up before your workout and cooling down afterwards is important for preventing injury and helping your muscles recover (2). Before starting your medicine ball arms workout, warm up with some light cardio and dynamic stretches. After your workout, cool down with static stretches and foam rolling. 

Progress Slowly

When you first start using a medicine ball, you might not be able to do all the exercises listed here. That’s okay! Start with a weight that is comfortable for you and progress slowly as you get stronger. As you get used to the exercises, you can increase the weight of the ball and the number of reps you do. 

The Bottom Line

Medicine balls are a great tool for toning your arms. By using a medicine ball in your workout, you can target your arms, shoulders, and chest while also getting your heart rate up. When selecting a weight, make sure to choose one that is challenging but not too heavy.

And remember to focus on quality over quantity – it’s better to do fewer reps with good form than to do more reps with bad form.