Flab-Fighting Medicine Ball Workout For Arms

Nov 28, 2016 //

For enviable, awesome arms that look great in a tank top, a medicine ball is your secret weapon. Unlike dumbbells, medicine balls can be thrown and hurled to give you an explosive plyometric workout. Plus, medicine balls add variety and resistance to your workout, making them extra effective for toning and sculpting. Research suggests that they’re extremely effective for improving upper-body strength — all you need is a ball and some room to move.

Signup & Get Early Bird Access To Our Personal Training App

Want to make even Madonna jealous of your triceps, biceps, and shoulders? Read on.

Medicine Ball Workout For Arms

Here’s a medicine ball workout that is both fun and effective (it can also be a great way to relieve some stress!). Choose a ball weight that is challenging, but not impossible. You should aim to do eight reps of each exercise before moving onto the next exercise. Complete the circuit three times for a full arm workout.

Medicine Ball Throw And Catch


  • Stand with a medicine ball, feet spaced hip-width apart.
  • Squat down, then explosively stand up as you throw the ball overhead into the air.
  • Catch the ball as it comes down, and return to your squat position.
  • Repeat eight times.

Medicine Ball Slam


  • Stand with a medicine ball, feet spaced hip-width apart.
  • Reach overhead with the ball, and then explosively slam it into the floor.
  • Catch the ball if it bounces back up, or pick it up.
  • Repeat eight times.

Wall Throws


  • Stand with a medicine ball, feet spaced hip-width apart.
  • You should be six to eight feet from a wall.
  • Reach your arms straight up above your head, and tighten your core.
  • Throw the ball at the wall, aiming for a space a few feet above the floor.
  • Retrieve the ball and repeat eight times.

Biceps Curl


  • Stand with a medicine hall, feet spaced hip-width apart.
  • Begin with both hands holding the ball in front of your chest.
  • With your elbows close to your body, lower the ball until your arms are fully extended.
  • Curl the ball back up to your chest.
  • Repeat eight times.

Triceps Extension


  • Stand with a medicine ball, feet spaced hip-width apart.
  • Lift the medicine ball above your head with both hands until your arms are fully extended.
  • Bend your elbows, and keep your elbows next to your head as you lower the ball behind you.
  • Return the ball up overhead.
  • Repeat eight times.

Front Deltoid Raises


  • Stand with a medicine ball, feet spaced hip-width apart.
  • Hold the medicine ball out in front of you with your arms straight down.
  • Lift the ball with both hands until your arms are straight in front of you, parallel with the floor.
  • Lower the ball back to start.
  • Repeat eight times.

Shoulder Press


  • Stand with a medicine ball, feet spaced hip-width apart.
  • Hold the medicine ball at your chest with both hands.
  • Push the ball with both hands up toward the ceiling until your arms are fully extended.
  • Lower to your starting position.
  • Repeat eight times.

Other Medicine Ball Benefits

Medicine ball workouts are nothing new; sand-filled animal skins were reportedly used as far back as ancient Greece for training Olympic athletes. Not only do medicine ball arm exercises give you the toned and scuplted, arms you’re after, but they also provide other awesome benefits as well.

Improved Core Strength

The weighted balls require core stability, so you get the added bonus of an ab workout every time you do arm exercises with a medicine ball.

Improved Strength And Agility

When you perform an exercise that uses strength and force, like throwing a medicine ball against a wall, you get increases in power. That’s why medicine balls are often used in plyometric workouts. Plyometric workouts have been shown in studies to be an effective training technique that can improve an athlete’s agility, strength, and explosiveness in as little as six weeks.

Added Variety

Variety is the spice of life, and, according to researchers at the University of Florida, it’s also the best way to stick to a fitness regimen. Varying a workout routine increased participants’ enjoyment and made it far more likely they would stick with it, as opposed to getting bored and giving up.

So what are you waiting for? Add some variety to your arm workouts and pick up a medicine ball. It may look simple, but it’s an effective way to add some plyometric strength training that will tone and sculpt an enviable upper body. Toning your upper body, enjoying a fun workout, and engaging your core, all at once? Sounds like a ball to us.