Swiss Ball Workouts: Arm Curl/Shoulder Press

Upper Body - Advanced Level - Shoulders/Arms

This advanced exercise will test your strength, balance and coordination.  Because you are parked on the top side of a ball, anything less than perfect form simply will not work.

Movements: 

q       Press the right weight over your head.

q       At the same time lower the left weight to your side.

q       Return to the start position.

q       Repeat movements for the opposite side.

Tips:

q       It may take some practice simply to get accustomed to the movements of this exercise.  Practice the basic movements without the Swiss ball.  Once you get the hang of the movements try it on the ball. 

q       Remember to go light on the weights until you learn what you can handle while on the ball.

q       Always keep a clear area around the ball in case you need to eject out of the exercise.

Exercise Progressions: 

q       None noted.

Trainer’s Notes:

q       Always spot the client from their back side.  If you are spotting on the front and the client catches themselves from falling forward you could get hit with the full force of the dumbbell.

q       Watch for elbows flaring away from the sides during the biceps curl.

1.  Chek, Paul. Exercise of the Month. C.H.E.K. Institute. Online. http://www.checkinstitute.com. Internet. 6-2004.

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