Dumbbell Exercises With an Exercise Ball

Dumbbell exercises with an exercise ball add variety to a typical workout. These exercises will target specific body parts while also challenging your balance and core muscles. Effective strength training does not require expensive equipment or a gym membership. With an exercise ball and a few dumbbells you will be on your way to a more balanced exercise program and a more toned body.

  1. Safety and Precautions

    • Make sure the ball is blown up to the manufacturer's standards. Never use a deflated or damaged ball. Ensure the floor surface is not slick or slippery. Use a carpeted area or an exercise mat that does not slide on smooth surfaces. Practice movements on the exercise ball without dumbbells. Gaining confidence on the ball prior to using dumbbells will prevent injury.
      Never hyperextend your joints when working out. Do not sacrifice form for an increased weight. Perform exercises in the proper form 100 percent of the time, even if the weight is a "light" weight. Use caution when performing a movement that requires the weight to be above your body. If you feel like you are struggling to complete a movement, select a lower weight.

      Before exercising warm up for five to 10 minutes. Focus on the body parts you will be exercising. After warming up, stretch each muscle group thoroughly. Warming up and stretching before working out also helps to prevent injury and sore muscles.

      When performing dumbbell exercises with an exercise ball always keep your abdominal muscles tightened to support your back. Remember to keep breathing; focus on inhaling on the easier part of the movement and exhaling when performing the contracting portion.

    Sample Exercises

    • Triceps Extensions: Lay with your back on the ball and your knees bent. Your body will be in a straight line from your shoulders to your knees and parallel to the ground. Select your desired weight and stretch your arms behind your body. Start with your arms in line with your body. Bend at the elbow, dropping the weight down and return to starting position.

      Bicep Curls: Sit on the ball with feet planted firmly on the ground about hip-width apart. In the start position, your arm will be bent with the forearm parallel to the ground. Squeeze your bicep and curl upwards. Return to starting position.

      Preacher Curls: Start on your knees behind the exercise ball. Lean forward over the exercise ball with a dumbbell in each hand. Keep your knees in contact with the ground throughout the entire exercise. Start with your arms hanging down with only a slight bend in the elbow. Your arms should be against the exercise ball. Squeeze your bicep muscles and curl upward. Slowly release back down to the starting position.

      Chest Fly: Position your body in the same manner as the tricep extension exercises. Start with a dumbbell in each hand with your wrists facing each other over your chest. Your arms should be fully extended with just a slight bend in the elbow. Fly outward and drop each arm to your side. You should feel this exercise in your chest muscles. After taking your arms outward return to the start position. Never lock your elbows during this exercise.

      Chest Press: Use the same body position as the chest fly and tricep extension exercises. Drop your elbows down and position your hands as if you had a barbell. The dumbbells should be near your shoulders. Press upward over your chest. Return to the starting position.

      Shoulder Lifts: Sit on the edge of the exercise ball with your feet firmly on the floor. Start with the weights down at your side. Slowly lift the dumbbells out in front of you until your arms are parallel to the ground. Return to the starting position.

      Abdominal Crunches: Sit on the edge of the ball with your feet about shoulder-width apart. Sit close to the edge of the ball so that when you lean backward your entire back will make contact with the ball. Hold a weigh with both hands at chest level against your body. Flex your abdominal muscles and lie back. Return to starting position to complete crunch.

      Oblique Crunches: Perform the abdominal crunch with one exception; twist to the left at the top. On the second repetition, twist your body to the right side.

    Post Work-out

    • As with any exercise, you need to cool down and stretch. Start by slowly decreasing your heart rate. A proper cool down should last at least 5 minutes. You can walk slowly or march in place. Perform small movements that will not raise your heart rate. If walking or marching continues to elevate your heart rate do toe taps. Alternate toe touches on the ground in front of your feet.

      Once your heart rate is around 100 beats per minutes (bpm) you can begin stretching. Stretch from the top of your body to the bottom. Stretches can be performed standing or sitting. Do not sit down or put your head below your heart until your heart rate is under 100 bpm.