Exercise Ball Routine With Dumbbells

A set of dumbbells give your upper body a good workout. Adding an exercise ball can make your workouts even better. Performing exercises on a ball can improve your core stability, posture and overall balance. It is important to choose a ball that allows you to place your feet flat on the floor when you are sitting upright on it. Ball exercise routines performed with dumbbells can target your chest, abs, lats and triceps.

Ball Dumbbell Chest Press

To perform the ball dumbbell chest press, lie on the exercise ball so it is between your shoulder blades. Bend your knees at a 90-degree angle and keep your feet on the floor. Try to keep the shoulders, hips and knees at the same level. Hold a dumbbell in each hand at the sides of your chest. Push both straight up and then bring them together when your arms are extended. Pause when you reach the top of the press. Slowly lower the dumbbells to the starting position and repeat. Try to do eight repetitions and two sets.

Ball Dumbbell Fly and Crunch

This exercise works the chest and abs. Start by lying on the ball with your head, shoulders and upper back touching the ball. Keep your legs in the same position you used on the ball dumbbell chest press. Hold the dumbbells so the palms are facing inward. Your arms should be extended out to the sides with your elbows slightly bent. Raise the dumbbells upward and inward. When the dumbbells touch, perform an abs crunch on the ball. Lower the weights to starting position as you end the crunch. Perform eight repetitions and two sets.

Ball Dumbbell Row

The ball dumbbell row is one of several exercises that can be performed facing downward. This exercise targets your latissimus dorsi muscles. Lie with the exercise ball underneath your abdomen. Your legs should be straight and you should be on your toes. Hold a dumbbell in each hand so your palms are facing down. Extend your arms out from your body. Raise the weights by bending your elbows and extending them outward. Slowly bring your thumbs toward your armpits as your retract and depress your shoulder blades. Pause and then slowly lower the dumbbells to the starting position. Do eight repetitions and two sets.

Ball Dumbbell Triceps Extensions

The exercise ball can also help work out your triceps. Lie on the ball as in the dumbbell row. Hold a dumbbell in each hand with your elbows bent. Keep your shoulder blades retracted as you extend your elbows. While straightening your arms, rotate your hands inward and backward so that you feel your triceps doing the work. Slowly return your arms and the dumbbells to the original position. Do eight repetitions and two sets.

About this Author

Mike McLaughlin has been writing news, entertainment, and sports articles since 1990. McLaughlin has written for “The Maine Campus,” “The Bangor Daily News,” and Associated Content. McLaughlin is also a martial arts instructor and certified personal trainer. He has a bachelor’s degree in journalism and an associate’s degree in filmmaking.