Back, Arms, Push it

Makes your upper body stronger and more stable.


  1. Pushup Thighs on Ball

    pushup thighs on ball

    Place hands in ground and your thighs on the ball. Position elbows close to your sides and lower slowly, push your body back up using mainly muscles on the back of your arms. Involve abs, glutes and back to tighten the whole body and keep it straight throughout the movement.

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  2. Ball Dips

    ball dips

    Take position with your hands on a bench, chair or similar and place your feet on an exercise ball. Begin with arms straight, pull back and lower your shoulders and push your chest forward. Keep your upper body upright throughout the movement and remember to tighten the abs support. Place your arms so that your elbows are pointing backwards, bend your arms, your elbows should be pointing straight back while lowering the butt towards the floor. Activate the muscles on the back of your upper arms, triceps, push off and stretch your arms to get back to the starting position. Lower slowly and press more explosive on the way up.

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  3. Seated Row Exercise Band

    seated row exercise band

    Sit on the floor, keep your back straight and your abs strong. Place the exercise band around your feet and adjust to the right resistance. Begin with arms straight, pointing toward your toes, place elbows right next to your waist. Lower shoulders, chest forward and move elbows backwards and squeeze your shoulder blades together. Hold 1-3 seconds and return slowly to the starting position. Hold and squeeze 3-5 seconds if you feel super strong.

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Back, Arms, Push it is 1 of 33 workout routines in Poworkout Ball & Band.

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