30 Minute Medicine Ball Arm Workout for Beginners

Rather than simply lifting and lowering, there are different kinds of medicine balls that can be tossed, rolled, and even slammed into the ground, making workouts more interactive, and fun!   With this versatile piece of equipment, you are only limited by your own creativity.

As a way to introduce the range of medicine balls to your workout routine, the exercises below will help tone your arms without needing to go to the standard and sometimes dull dumbbell or barbell routines.

Pro tip: When choosing your weight, pick a medicine ball that is heavy enough to slow down your motion, but not so heavy that you can’t do the exercise with good form.  You may find that you need different weights on different exercises depending on your fitness level. 

Triceps Extensions

3 sets of 10

 

Areas worked:  Triceps

1. Hold the rubber medicine ball in both hands with your arms extended over your head and your elbows next to your ears. 
2. Keeping your arms next to you head, bend your elbows down lowering the rubber medicine ball behind your head until your elbows are at a 90-degree angle.
3. Straighten your arms while lifting the rubber medicine ball back over your head while keeping your elbows stationary.

Bicep Curls

3 sets of 10

Areas Worked:  Biceps

1. Stand with your feet hip-width apart and hold the rubber medicine ball in front of your chest with both your hands.
2. Slowly lower your arms towards the floor until they are fully extended.
3. Curl your arms back up to the starting position.

 

Medicine Ball Slams

3 sets of 15

Areas worked:  Triceps, shoulders, glutes, quads, and core

1. With your feet shoulder-width apart, raise your heels and hold a classic slam ball above your head with your arms slightly bent.
2. Forcefully slam the ball to the ground as hard as you can.
3. Squat to pick up the ball.

 

Extension Passes

3 sets of 15

Areas Worked:  Biceps, triceps, upper and lower back and chest

 

1. Lay face down with your arms and legs extended in an "X" position.
2. Lift your chest and arms off the floor, keep legs on the mat with feet tucked.
3. Start with a tread slam ball under your right hand.
4. Roll it to your left hand.
5. Quickly pass the tread slam ball back to your right hand.

 

Bent-Over Rows

3 sets of 10

Areas Worked:  Biceps, trapezius, and rhomboids

1. Stand with your feet shoulder-width apart and your knees slightly bent.  Hold a tread slam ball in your hands with your arms outstretched towards the floor.
2. Bend over from the hips until your back forms a 45-degree angle with the floor.
3. Pull the tread slam ball up towards your navel squeezing your shoulder blades together.
4. Pause and then lower.

Medicine Ball Floor Toss

3 sets of 15

Areas Worked:  Triceps and chest

1. Lay flat on the floor with your knees bent and pointing upwards.  Hold a soft medicine ball on your chest with both hands. 
2. Push the soft medicine ball up and away from your chest.
3. Catch the ball on its descent.
4. Lower it back to your chest.

 

Front Lunge Pass Unders

3 sets of 10 on each side

 

Areas worked:  Biceps, triceps, upper and lower back, thighs, and hip flexors

1. Stand with your feet together holding a rubber medicine ball at your chest with both hands.
2. Take a wide step forward with your left foot and begin to lower into a lunge position.
3. Pass the rubber medicine ball from your right hand to your left hand by moving it under your left thigh.
4. Quickly return to a standing position and grab the ball with both hands.