{"id":46737,"date":"2022-10-10T21:36:19","date_gmt":"2022-10-10T21:36:19","guid":{"rendered":"https:\/\/betterme.world\/articles\/?p=46737"},"modified":"2024-12-16T08:35:01","modified_gmt":"2024-12-16T08:35:01","slug":"medicine-ball-workouts-for-arms","status":"publish","type":"post","link":"https:\/\/betterme.world\/articles\/medicine-ball-workouts-for-arms\/","title":{"rendered":"Medicine Ball Workouts For Arms: 15 Exercises To Try"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_75 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/betterme.world\/articles\/medicine-ball-workouts-for-arms\/#Get_your_personalized\" >Get your personalized<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/betterme.world\/articles\/medicine-ball-workouts-for-arms\/#What_Are_The_Basics_Of_Medicine_Ball_Workouts\" >What Are The Basics Of Medicine Ball Workouts?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/betterme.world\/articles\/medicine-ball-workouts-for-arms\/#How_To_Do_A_Medicine_Ball_Workout_For_Arms\" >How To Do A Medicine Ball Workout For Arms<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/betterme.world\/articles\/medicine-ball-workouts-for-arms\/#1_Medicine_Ball_Seated_Exchange\" >1. Medicine Ball Seated Exchange<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/betterme.world\/articles\/medicine-ball-workouts-for-arms\/#2_Medicine_Ball_Curl_And_Press\" >2. Medicine Ball Curl And Press<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/betterme.world\/articles\/medicine-ball-workouts-for-arms\/#3_Medicine_Ball_Overhead_Triceps_Extension\" >3. Medicine Ball Overhead Triceps Extension<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/betterme.world\/articles\/medicine-ball-workouts-for-arms\/#4_Medicine_Ball_Knee_Lifts\" >4. Medicine Ball Knee Lifts<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/betterme.world\/articles\/medicine-ball-workouts-for-arms\/#5_Medicine_Ball_Squat_And_Press\" >5. Medicine Ball Squat And Press<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/betterme.world\/articles\/medicine-ball-workouts-for-arms\/#6_Medicine_Ball_Circle_Squat\" >6. Medicine Ball Circle Squat<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/betterme.world\/articles\/medicine-ball-workouts-for-arms\/#7_Medicine_Ball_Diagonal_Wood_Chop\" >7. Medicine Ball Diagonal Wood Chop<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/betterme.world\/articles\/medicine-ball-workouts-for-arms\/#8_Medicine_Ball_Push-Up\" >8. Medicine Ball Push-Up<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/betterme.world\/articles\/medicine-ball-workouts-for-arms\/#9_Medicine_Ball_Lunge_With_Toe_Touches\" >9. Medicine Ball Lunge With Toe Touches<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/betterme.world\/articles\/medicine-ball-workouts-for-arms\/#10_Medicine_Ball_Fly\" >10. Medicine Ball Fly<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/betterme.world\/articles\/medicine-ball-workouts-for-arms\/#11_Medicine_Ball_Russian_Twist\" >11. Medicine Ball Russian Twist<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-15\" href=\"https:\/\/betterme.world\/articles\/medicine-ball-workouts-for-arms\/#12_Medicine_Ball_Overhead_Press\" >12. Medicine Ball Overhead Press<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-16\" href=\"https:\/\/betterme.world\/articles\/medicine-ball-workouts-for-arms\/#13_Medicine_Pullover\" >13. Medicine Pullover<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-17\" href=\"https:\/\/betterme.world\/articles\/medicine-ball-workouts-for-arms\/#14_Medicine_Ball_Throw_And_Catch\" >14. Medicine Ball Throw And Catch<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-18\" href=\"https:\/\/betterme.world\/articles\/medicine-ball-workouts-for-arms\/#15_Medicine_Ball_Slam\" >15. Medicine Ball Slam<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-19\" href=\"https:\/\/betterme.world\/articles\/medicine-ball-workouts-for-arms\/#Tips_For_An_Effective_Medicine_Ball_Arms_Workout\" >Tips For An Effective Medicine Ball Arms Workout<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-20\" href=\"https:\/\/betterme.world\/articles\/medicine-ball-workouts-for-arms\/#Choose_The_Right_Weight\" >Choose The Right Weight<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-21\" href=\"https:\/\/betterme.world\/articles\/medicine-ball-workouts-for-arms\/#Use_Good_Form\" >Use Good Form<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-22\" href=\"https:\/\/betterme.world\/articles\/medicine-ball-workouts-for-arms\/#Focus_On_Quality_Over_Quantity\" >Focus On Quality Over Quantity<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-23\" href=\"https:\/\/betterme.world\/articles\/medicine-ball-workouts-for-arms\/#Warm_Up_And_Cool_Down\" >Warm Up And Cool Down<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-24\" href=\"https:\/\/betterme.world\/articles\/medicine-ball-workouts-for-arms\/#Progress_Slowly\" >Progress Slowly<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-25\" href=\"https:\/\/betterme.world\/articles\/medicine-ball-workouts-for-arms\/#The_Bottom_Line\" >The Bottom Line<\/a><\/li><\/ul><\/nav><\/div>\n<p><span style=\"font-weight: 400;\">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. <\/span><span style=\"font-weight: 400;\">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 <a href=\"https:\/\/betterme.world\/articles\/how-to-get-rid-of-rib-fat\/\">exercise<\/a>. Today, medicine balls are still used for exercise, but they have also become popular tools for physical therapy and rehabilitation. <\/span><span style=\"font-weight: 400;\">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 (<\/span><a href=\"https:\/\/www.uaex.uada.edu\/publications\/pdf\/FSFCS37.pdf\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">). There are many different ways to use a medicine ball, but one of the most popular ways is to do arm exercises with it. <\/span><span style=\"font-weight: 400;\">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 <a href=\"https:\/\/betterme.world\/articles\/saq-training\/\">shoulders<\/a>.<\/span><\/p>\n\n    <section class=\"ad-single-wrapper\">\n        <div class=\"ad-single-text ad-title-wrapper\">\n            <h3 class=\"ad-single-title\"><span class=\"ez-toc-section\" id=\"Get_your_personalized\"><\/span>Get your personalized<span class=\"ez-toc-section-end\"><\/span><\/h3>\n            <span class=\"ad-single-sub-title color-green\">\n                <svg class=\"icon-sparkle\" width=\"36\" height=\"21\" viewBox=\"0 0 36 21\" fill=\"none\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\">\n                    <path fill-rule=\"evenodd\" clip-rule=\"evenodd\"\n                          d=\"M34.6837 0.515943C34.8247 0.835947 34.9421 1.16291 34.9891 1.48987C35.1417 2.64466 35.3179 6.51949 35.2592 7.29863C35.2592 7.53515 35.1887 7.7995 35.0243 8.01516C34.7307 8.39777 33.9791 8.4256 33.5681 8.07081C33.4154 7.94559 33.3215 7.77863 33.2745 7.61863C33.1453 7.15254 33.0396 6.68645 32.9809 6.22035C32.8165 4.81512 32.6638 3.40293 32.5581 1.9977C32.5229 1.53161 32.6051 1.05856 32.6991 0.592466C32.7695 0.244637 33.251 -0.0197144 33.6973 0.00115537C34.2257 0.0289818 34.5546 0.230723 34.6837 0.515943ZM18.6184 9.78225C18.5734 9.67557 18.5344 9.57528 18.4971 9.47956C18.4178 9.27568 18.3465 9.09257 18.2426 8.91267C16.7159 6.24133 14.2615 3.86217 11.4665 1.60128C11.1377 1.33693 10.7267 1.08649 10.2687 0.919531C10.0221 0.829095 9.52885 0.843009 9.247 0.933445C9.03562 1.00301 8.88295 1.27432 8.92992 1.42736C9.01213 1.71954 9.18828 2.01868 9.4349 2.28303C11.0555 4.02913 12.6879 5.76829 14.3437 7.50048C14.8308 8.0068 15.3395 8.50887 15.8473 9.01L15.8473 9.01001C15.9883 9.14921 16.1293 9.28833 16.2697 9.42746C16.4811 9.64311 16.7159 9.85181 16.9626 10.0466C17.2327 10.2692 17.6437 10.4014 18.0547 10.2553C18.0691 10.2501 18.0836 10.245 18.0981 10.2399C18.1097 10.2358 18.1213 10.2318 18.1329 10.2278C18.3785 10.1424 18.6184 10.0589 18.6184 9.78225ZM1.98942 20.1407C2.17783 20.1221 2.37674 20.105 2.58175 20.0875C2.99012 20.0525 3.42272 20.0154 3.84492 19.9598C6.34632 19.6259 8.84771 19.292 11.3374 18.9442C11.8776 18.8676 12.406 18.7355 12.8875 18.5824C13.5334 18.3807 13.7566 18.0954 13.6509 17.7824C13.5452 17.4694 13.1224 17.2746 12.3826 17.2676C11.8776 17.2607 11.3374 17.2676 10.8559 17.3372C7.69683 17.8102 4.5378 18.2972 1.3905 18.7911C1.03819 18.8468 0.674137 18.9442 0.404034 19.0833C-0.2771 19.4242 -0.065712 19.9598 0.803314 20.092C1.01858 20.1228 1.25262 20.1258 1.51135 20.1291C1.66195 20.131 1.82092 20.133 1.98942 20.1407Z\"\n                          fill=\"#17B991\"\/>\n                <\/svg>\n               meal plan!\n            <\/span>\n        <\/div>\n    \n        <div class=\"ad-single-text ad-desc-wrapper\">\n            <p class=\"ad-single-desc\">What's your main health goal?<\/p>\n            <a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2273&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Medicine_Ball_Workout_For_Arms\" class=\"btn-ad btn-green\">Lose weight<\/a>\n            <a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2273&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Medicine_Ball_Workout_For_Arms\" class=\"btn-ad btn-green\">Feel great<\/a>\n        <\/div>\n        <img class=\"ad-single-img\" alt=\"health-food\" decoding=\"async\" width=\"395\" height=\"383\" src=\"https:\/\/betterme.world\/articles\/wp-content\/themes\/gridlove-child\/assets\/img\/ad\/health-food.webp\">\n    <\/section>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Are_The_Basics_Of_Medicine_Ball_Workouts\"><\/span><strong>What Are The Basics Of Medicine Ball Workouts?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">There are many different ways to use a medicine ball.<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Throwing and catching: <\/b><span style=\"font-weight: 400;\">Throwing and catching a medicine ball can improve coordination and balance.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Bouncing: <\/b><span style=\"font-weight: 400;\">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.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Weighted sit-ups:<\/b><span style=\"font-weight: 400;\"> Sit-ups with a medicine ball can help you build core strength.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Lifting:<\/b><span style=\"font-weight: 400;\"> Lifting a medicine ball can improve your overall strength and power.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Squats:<\/b><span style=\"font-weight: 400;\"> Squats with a medicine ball can improve your lower body strength and power.<\/span><\/li>\n<\/ul>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_To_Do_A_Medicine_Ball_Workout_For_Arms\"><\/span><strong>How To Do A Medicine Ball Workout For Arms<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">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.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"1_Medicine_Ball_Seated_Exchange\"><\/span><strong>1. Medicine Ball Seated Exchange<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Top on our list of medicine ball workouts for <a href=\"https:\/\/betterme.world\/articles\/fall-fitness\/\">abs and arms<\/a>, 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.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">To perform the medicine ball exchange:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">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.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Circle the ball overhead, passing it to your right hand, then slowly bring your arm to your right side for a stretch.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">As you bring the ball back to the center, pass it to your left hand, stretching your left arm to the side.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Continue this pattern for 30 seconds to 1 minute.<\/span><\/li>\n<\/ol>\n<p><b><i>Read More: <\/i><\/b><a href=\"https:\/\/betterme.world\/articles\/bosu-ball-exercises-for-balance\/\"><i>Bosu Ball Exercises For Balance: 10 Workouts To Add To Your Routine<\/i><\/a><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2273&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Medicine_Ball_Workout_For_Arms\"><img decoding=\"async\" class=\"aligncenter wp-image-44592 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/Frame-207625-1024x576.png\" alt=\"medicine ball workouts for arms\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/Frame-207625.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/Frame-207625-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/Frame-207625.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/Frame-207625-1637x920.png 1637w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/Frame-207625.png 1729w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3><span class=\"ez-toc-section\" id=\"2_Medicine_Ball_Curl_And_Press\"><\/span><strong>2. Medicine Ball Curl And Press<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">The curl and press is a great exercise for targeting the biceps, <a href=\"https:\/\/betterme.world\/articles\/bodyweight-tricep-exercises\/\">triceps<\/a>, and shoulders. It also helps improve coordination and balance.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">To perform the medicine ball curl and press:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Stand with your feet shoulder-width apart, holding the medicine ball in your right hand with your palm facing forward.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Keeping your elbow close to your side, curl the medicine ball up to your shoulder.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">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.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lower the medicine ball back down to the starting position and repeat.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">This exercise can also be done while seated, but make sure to keep your spine in a neutral position.<\/span><\/li>\n<\/ol>\n<h3><span class=\"ez-toc-section\" id=\"3_Medicine_Ball_Overhead_Triceps_Extension\"><\/span><strong>3. Medicine Ball Overhead Triceps Extension<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">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.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">To perform the medicine ball overhead triceps extension:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Stand with your feet shoulder-width apart, holding the medicine ball in both hands overhead.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Keeping your elbows close to your head, lower the medicine ball behind your head.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">As you reach the bottom of the movement, extend your arms back to the starting position and repeat.\u00a0<\/span><\/li>\n<\/ol>\n<h3><span class=\"ez-toc-section\" id=\"4_Medicine_Ball_Knee_Lifts\"><\/span><strong>4. Medicine Ball Knee Lifts<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">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.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">To perform medicine ball knee lifts:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Stand with your feet shoulder-width apart, holding the medicine ball in both hands overhead.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">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.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u00a0Return to the starting position and repeat on the other side.<\/span><\/li>\n<\/ol>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2273&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Medicine_Ball_Workout_For_Arms\"><img decoding=\"async\" class=\"aligncenter wp-image-44591 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/Frame-207626-1024x576.png\" alt=\"medicine ball workouts for arms\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/Frame-207626.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/Frame-207626-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/Frame-207626.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/Frame-207626-1637x920.png 1637w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/Frame-207626.png 1729w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3><span class=\"ez-toc-section\" id=\"5_Medicine_Ball_Squat_And_Press\"><\/span><strong>5. Medicine Ball Squat And Press<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Squats are a great exercise for targeting the lower <a href=\"https:\/\/betterme.world\/articles\/rebounding-benefits\/\">body muscles<\/a>. Adding a press at the top of the movement makes this exercise a full body workout.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">To perform the medicine ball squat and press:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Stand with your feet shoulder-width apart, holding the medicine ball at chest level with both hands.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lower into a squat, keeping your weight on your heels and your spine in a neutral position.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">As you reach the bottom of the squat, touch the ball to the floor.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Press through your heels to stand back up, and as you reach the top of the movement, press the ball overhead.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lower the ball back down to your chest and repeat.\u00a0<\/span><\/li>\n<\/ol>\n<h3><span class=\"ez-toc-section\" id=\"6_Medicine_Ball_Circle_Squat\"><\/span><strong>6. Medicine Ball Circle Squat<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">The circle squat is a great exercise for targeting the lower <a href=\"https:\/\/betterme.world\/articles\/what-do-lateral-raises-work\/\">body muscles<\/a>, especially the glutes. You&#8217;ll also get your heart rate up with this cardio exercise.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">To perform the medicine ball circle squat:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Stand with your feet shoulder-width apart, holding the medicine ball at chest level with both hands.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lower into a squat, keeping your weight in your heels and your spine in a neutral position.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">As you reach the bottom of the squat, touch the ball to the floor.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">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.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lower the ball back down to your chest and repeat on the other side.<\/span><\/li>\n<\/ol>\n<p><strong>Want to build an attention-grabbing bubble butt, blast away fat that\u2019s stored in all the wrong places, spring-clean your diet, turn back the clock on your skin, skyrocket your self-confidence and shatter your insecurities? Check out the BetterMe app and <a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2273&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Medicine_Ball_Workout_For_Arms\">set this plan in motion<\/a>!<\/strong><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2273&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Medicine_Ball_Workout_For_Arms\"><img decoding=\"async\" class=\"aligncenter wp-image-44590 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/Frame-207627-1024x576.png\" alt=\"medicine ball workouts for arms\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/Frame-207627.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/Frame-207627-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/Frame-207627.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/Frame-207627-1637x920.png 1637w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/Frame-207627.png 1729w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3><span class=\"ez-toc-section\" id=\"7_Medicine_Ball_Diagonal_Wood_Chop\"><\/span><strong>7. Medicine Ball Diagonal Wood Chop<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">The medicine ball diagonal wood chop is a great exercise for targeting the abs, obliques, and <a href=\"https:\/\/betterme.world\/articles\/why-are-my-hamstrings-so-tight\/\">shoulders<\/a>. It&#8217;s also a great cardio exercise.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">To perform the medicine ball diagonal woodchip:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Stand with your feet shoulder-width apart, holding the medicine ball in both hands at your chest.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">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&#8217;re looking over your left shoulder.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lower the ball back down to your chest and repeat on the other side.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">You can modify the woodchop by keeping your hips and knees parallel throughout the movement to increase stability<\/span><\/li>\n<\/ol>\n<h3><span class=\"ez-toc-section\" id=\"8_Medicine_Ball_Push-Up\"><\/span><strong>8. Medicine Ball Push-Up<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">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.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">To perform the medicine ball push-up:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Start in a plank position with your hands on the medicine ball. Keep your spine in a neutral position and engage your core muscles.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u00a0Lower your chest down to the ball, keeping your elbows close to your body.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">As you reach the bottom of the movement, press through your hands to return to the starting position and repeat.\u00a0<\/span><\/li>\n<\/ol>\n<h3><span class=\"ez-toc-section\" id=\"9_Medicine_Ball_Lunge_With_Toe_Touches\"><\/span><strong>9. Medicine Ball Lunge With Toe Touches<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Lunging exercises are great for targeting the lower <a href=\"https:\/\/betterme.world\/articles\/calf-strengthening-exercises\/\">body muscles<\/a>, and adding a toe touch recruits the arm and shoulder muscles.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">To perform the medicine ball lunge with toe touch:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Stand with your feet shoulder-width apart and hold the medicine ball at chest level with both hands.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">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.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">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.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lower the ball back down to your chest and continue on one side before alternating to the other side.<\/span><\/li>\n<\/ol>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2273&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Medicine_Ball_Workout_For_Arms\"><img decoding=\"async\" class=\"aligncenter wp-image-44384 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/06\/Frame-207575-1024x576.png\" alt=\"medicine ball workouts for arms\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/06\/Frame-207575.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/06\/Frame-207575-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/06\/Frame-207575.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/06\/Frame-207575-1636x920.png 1636w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/06\/Frame-207575.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3><span class=\"ez-toc-section\" id=\"10_Medicine_Ball_Fly\"><\/span><strong>10. Medicine Ball Fly<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">The medicine ball fly is a great exercise for targeting the chest muscles. It also engages the arm and shoulder muscles.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">To perform the medicine ball fly:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">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.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Keeping your elbows slightly bent, lower the ball out to the side, maintaining control of the movement.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">As you reach the bottom of the fly, reverse the movement and press the ball back up to the starting position.\u00a0<\/span><\/li>\n<\/ol>\n<h3><span class=\"ez-toc-section\" id=\"11_Medicine_Ball_Russian_Twist\"><\/span><strong>11. Medicine Ball Russian Twist<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">The Russian twist is a great <a href=\"https:\/\/betterme.world\/articles\/yoga-for-strength\/\">exercise<\/a> for targeting the abs, obliques, and shoulders. Adding a medicine ball makes the exercise more challenging.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">To perform the medicine ball Russian twist:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">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.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lean back slightly and engage your core muscles. Twist your torso to the right, then to the left to complete one rep.\u00a0<\/span><\/li>\n<\/ol>\n<h3><span class=\"ez-toc-section\" id=\"12_Medicine_Ball_Overhead_Press\"><\/span><strong>12. Medicine Ball Overhead Press<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">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.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">To perform the medicine ball overhead press:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Stand with your feet shoulder-width apart and hold the medicine ball at your chest with both hands.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Press the ball overhead, keeping your elbows close to your body.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">As you reach the top of the movement, lower the ball back down to your chest and repeat.<\/span><\/li>\n<\/ol>\n<p><b><i>Read More: <\/i><\/b><i>Exercise Ball Pregnancy Workouts: Having A \u2018Ball\u2019 Exercising In Pregnancy<\/i><\/p>\n<p>&nbsp;<\/p>\n<h3><span class=\"ez-toc-section\" id=\"13_Medicine_Pullover\"><\/span><strong>13. Medicine Pullover<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">The dumbbell pullover is a great exercise for targeting the arms, lats, and <a href=\"https:\/\/betterme.world\/articles\/standing-barbell-calf-raise\/\">shoulders<\/a>. Using a medicine ball in place of a dumbbell makes the exercise more challenging.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">To perform the medicine ball pullover:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">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.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Keeping your elbows slightly bent, lower the ball behind your head.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">As you reach the bottom of the movement, press the ball back up to the starting position.\u00a0<\/span><\/li>\n<\/ol>\n<h3><span class=\"ez-toc-section\" id=\"14_Medicine_Ball_Throw_And_Catch\"><\/span><strong>14. Medicine Ball Throw And Catch<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">The medicine ball throw and catch is a great way to incorporate <a href=\"https:\/\/betterme.world\/articles\/workout-before-or-after-breakfast\/\">cardio<\/a> into your strength training routine. It also engages the arms, chest, and shoulders.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">To perform the medicine ball throw and catch:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Stand with your feet shoulder-width apart and hold the medicine ball at your chest with both hands.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Throw the ball as hard as you can against a wall.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Catch the ball when it rebounds and repeat.\u00a0<\/span><\/li>\n<\/ol>\n<h3><span class=\"ez-toc-section\" id=\"15_Medicine_Ball_Slam\"><\/span><strong>15. Medicine Ball Slam<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">The medicine ball slam is a great exercise for targeting the arms, chest, and shoulders. It also incorporates cardio into your routine.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">To perform the medicine ball slam:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Stand with your feet shoulder-width apart and hold the medicine ball at your chest with both hands.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Swing the ball overhead and slam it down onto the ground as hard as you can.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Pick up the ball and repeat.<\/span><\/li>\n<\/ol>\n<p><strong>When it comes to weight loss, progress is made by inches, not miles, so it&#8217;s much harder to track and a lot easier to give up. BetterMe app is your personal trainer, nutritionist and support system all in one. <a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2273&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Medicine_Ball_Workout_For_Arms\">Start using our app<\/a> to stay on track and hold yourself accountable!<\/strong><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2273&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Medicine_Ball_Workout_For_Arms\"><img decoding=\"async\" class=\"aligncenter wp-image-43398 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/03\/8-1024x576.png\" alt=\"medicine ball workouts for arms\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/03\/8.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/03\/8-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/03\/8.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/03\/8-1636x920.png 1636w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/03\/8.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Tips_For_An_Effective_Medicine_Ball_Arms_Workout\"><\/span><strong>Tips For An Effective Medicine Ball Arms Workout<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Toned arms are the result of both muscle growth and <a href=\"https:\/\/betterme.world\/articles\/post-workout-keto\/\">fat loss<\/a>. To maximize your results, use these tips for your medicine ball arms workout:<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Choose_The_Right_Weight\"><\/span><strong>Choose The Right Weight<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Don&#8217;t let the name fool you \u2013 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.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">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&#8217;t as big as your leg muscles, so you won&#8217;t need a medicine ball that is as heavy as the ones used for lower-body exercises.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Use_Good_Form\"><\/span><strong>Use Good Form<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Using good form is key to any workout, but it&#8217;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.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Focus_On_Quality_Over_Quantity\"><\/span><strong>Focus On Quality Over Quantity<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">It&#8217;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&#8217;re more likely to see results and avoid injury.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Warm_Up_And_Cool_Down\"><\/span><strong>Warm Up And Cool Down<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Warming up before your workout and cooling down afterwards is important for preventing injury and helping your muscles recover (<\/span><a href=\"https:\/\/www.tricitymed.org\/2016\/12\/warming-cooling-important\/\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">). 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.\u00a0<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Progress_Slowly\"><\/span><strong>Progress Slowly<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">When you first start using a medicine ball, you might not be able to do all the exercises listed here. That&#8217;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.\u00a0<\/span><\/p>\n<h2><span class=\"ez-toc-section\" id=\"The_Bottom_Line\"><\/span><strong>The Bottom Line<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">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.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">And remember to focus on quality over quantity \u2013 it&#8217;s better to do fewer reps with good form than to do more reps with bad form.<\/span><\/p>\n<a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2273&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Medicine_Ball_Workout_For_Arms\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/06\/ezgif.com-gif-to-mp4-2.mp4\" type=\"video\/mp4\" \/><\/video><\/a>\n","protected":false},"excerpt":{"rendered":"<p>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 [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":46738,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[57],"tags":[],"coauthors":[122],"class_list":["post-46737","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-arm-workouts"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v20.2.1 (Yoast SEO v25.4) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Medicine Ball Workouts For Arms: 15 Exercises To Try - BetterMe<\/title>\n<meta name=\"description\" content=\"\u2605 MEDICINE BALL WORKOUTS FOR ARMS \u27a4 will tone your arms and improve your upper-body strength. Choose a weight that is challenging but not too heavy, and focus on quality over quantity.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/betterme.world\/articles\/medicine-ball-workouts-for-arms\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Medicine Ball Workouts For Arms: 15 Exercises To Try\" \/>\n<meta property=\"og:description\" content=\"\u2605 MEDICINE BALL WORKOUTS FOR ARMS \u27a4 will tone your arms and improve your upper-body strength. Choose a weight that is challenging but not too heavy, and focus on quality over quantity.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/betterme.world\/articles\/medicine-ball-workouts-for-arms\/\" \/>\n<meta property=\"og:site_name\" content=\"BetterMe Blog\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/betterme.health.coaching\" \/>\n<meta property=\"article:author\" content=\"#\" \/>\n<meta property=\"article:modified_time\" content=\"2024-12-16T08:35:01+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/betterme.world\/articles\/wp-content\/uploads\/2022\/10\/shutterstock_296937245-scaled.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"2560\" \/>\n\t<meta property=\"og:image:height\" content=\"1707\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"Jeremy Mukhwana\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@betterme\" \/>\n<meta name=\"twitter:site\" content=\"@betterme\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Jeremy Mukhwana\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"12 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/betterme.world\/articles\/medicine-ball-workouts-for-arms\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/betterme.world\/articles\/medicine-ball-workouts-for-arms\/\"},\"author\":{\"name\":\"BetterMe\",\"@id\":\"https:\/\/betterme.world\/articles\/#\/schema\/person\/304f67ff245e9df71e0c97b98796925d\"},\"headline\":\"Medicine Ball Workouts For Arms: 15 Exercises To Try\",\"dateModified\":\"2024-12-16T08:35:01+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/betterme.world\/articles\/medicine-ball-workouts-for-arms\/\"},\"wordCount\":2464,\"publisher\":{\"@id\":\"https:\/\/betterme.world\/articles\/#organization\"},\"image\":{\"@id\":\"https:\/\/betterme.world\/articles\/medicine-ball-workouts-for-arms\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/10\/shutterstock_296937245-scaled.jpg\",\"articleSection\":[\"Arm Workouts\"],\"inLanguage\":\"en-US\",\"articleBody\":\"<span style=\\\"font-weight: 400;\\\">A medicine ball is a weighted ball that is used for exercise. 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There are many different ways to use a medicine ball, but one of the most popular ways is to do arm exercises with it. <\/span><span style=\\\"font-weight: 400;\\\">Read on for a medicine ball workout for arms that you can do at home. 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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. <\/span><span style=\"font-weight: 400;\">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 <a href=\"https:\/\/betterme.world\/articles\/how-to-get-rid-of-rib-fat\/\">exercise<\/a>. Today, medicine balls are still used for exercise, but they have also become popular tools for physical therapy and rehabilitation. <\/span><span style=\"font-weight: 400;\">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 (<\/span><a href=\"https:\/\/www.uaex.uada.edu\/publications\/pdf\/FSFCS37.pdf\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">). There are many different ways to use a medicine ball, but one of the most popular ways is to do arm exercises with it. <\/span><span style=\"font-weight: 400;\">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 <a href=\"https:\/\/betterme.world\/articles\/saq-training\/\">shoulders<\/a>.<\/span>\r\n\r\n\r\n<h2 style=\"text-align: center;\"><strong>What Are The Basics Of Medicine Ball Workouts?<\/strong><\/h2>\r\n<span style=\"font-weight: 400;\">There are many different ways to use a medicine ball.<\/span>\r\n<ul>\r\n \t<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Throwing and catching: <\/b><span style=\"font-weight: 400;\">Throwing and catching a medicine ball can improve coordination and balance.<\/span><\/li>\r\n \t<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Bouncing: <\/b><span style=\"font-weight: 400;\">Bouncing a medicine ball can improve your ability to stay on your toes and keep your ..."},{"@type":"WebPage","@id":"https:\/\/betterme.world\/articles\/medicine-ball-workouts-for-arms\/","url":"https:\/\/betterme.world\/articles\/medicine-ball-workouts-for-arms\/","name":"Medicine Ball Workouts For Arms: 15 Exercises To Try - BetterMe","isPartOf":{"@id":"https:\/\/betterme.world\/articles\/#website"},"primaryImageOfPage":{"@id":"https:\/\/betterme.world\/articles\/medicine-ball-workouts-for-arms\/#primaryimage"},"image":{"@id":"https:\/\/betterme.world\/articles\/medicine-ball-workouts-for-arms\/#primaryimage"},"thumbnailUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/10\/shutterstock_296937245-scaled.jpg","dateModified":"2024-12-16T08:35:01+00:00","description":"\u2605 MEDICINE BALL WORKOUTS FOR ARMS \u27a4 will tone your arms and improve your upper-body strength. 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