Full Arm Workout With Medicine Ball (From Home)
May 25, 2021 12:50 pm

Medicine Ball Workout For Toning Your Arms (Simple and Effective)

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If you want to change your body composition aka lose fat and build muscle, resistance training is the only way to go. Unfortunately, resistance training can feel intimidating because it usually requires us to either join a gym or to purchase a lot of home gym equipment, both of which can get very expensive, very fast. 

After speaking with countless people about their struggles with their desire to change their body but their lack of direction and resources, I decided to create a series of targeted workouts that use one of my favorite fitness tools, a medicine ball, to help you sculpt the body you want in less time and with less equipment. The first article of the series was a dumbbell workout at home for women, and I've received great feedback so far.

Today, I’m bringing you a medicine ball workout for arms that will work the major muscles in your arms and leave you feeling the burn - all with just one piece of equipment!

What If I Don’t Have A Medicine Ball?

No worries! If you don’t have a medicine ball yet and would like to buy on, here are my top three suggestions:

  1. Amazon Basics Training Exercise Wall Ball
  2. F2C Medicine Balls Workout Med Ball
  3. DribbleUp Smart Medicine Ball (Includes access to their Live and On-Demand Workouts. Read my full DribbleUp Review for more information)

Keep in mind that medicine balls come in various sizes. Choose one that’s manageable for you. I recommend choosing a med ball that’s anywhere from 5-12 lbs, depending on your fitness level. For reference, I use a 10 lbs med ball.

However, if you don’t have access to a medicine ball, you’re more than welcome to do this medicine ball workout for arms without one. You can use a dumbbell, laundry detergent bottle, milk jug, etc. Modify and go!

Arms Workout With a Medicine Ball

For this medicine ball arms workout, you’ll be completing 4 circuits, each with 2-3 different muscle-specific exercises within them. For each exercise, I’ll provide you with the form cues and visuals so that you can ensure you’re performing each movement with proper form.

We’re going to be hitting every major muscle in your arms and we’ll even throw in some chest and ab work, too!

Workout Structure

You will complete each circuit as prescribed before moving on to the next. For example, circuit 1 has two exercises and you are to do a total of three rounds. You will start with the first exercise, complete it for the prescribed number of reps and then move on to complete the second exercise’s prescribed reps before going back to the top of the circuit to repeat it two more times. Once you’re done with the circuit, you’ll move on to the next circuit!

Let’s Work Those Arms (With Only a Medicine Ball!)

Circuit 1: 3 Rounds (Biceps, Triceps)

Muscle Groups: Biceps, Triceps

Bicep Curls 10 Reps

bicep curl with medicine ball 1
bicep curl with medicine ball 2
bicep curl with medicine ball 3
  1. Stand with your feet hip-width apart, holding the med ball in front of your chest with both of your hands. 
  2. Slowly lower your arms towards the floor until you reach the bottom of your range of motion (full extension). 
  3. Pull your arms back up to their starting position at your chest. 
  4. Repeat for a total of 10 reps.

Overhead Tricep Extensions 12 reps

triceps extension with medicine ball 1
triceps extension with medicine ball 2
  1. Hold your med ball with both hands, bringing it up behind your head. 
  2. Bend your elbows 90 degrees so that they are in line with your ears. 
  3. Keeping your elbows next to your head, pull the med ball back up over your head and then down again, keeping your elbows stationary throughout the whole movement. 
  4. Repeat for a total of 12 reps.

Circuit 2: 3 Rounds (Shoulders, Chest)

Muscle Groups: Shoulders, Chest

Overhead shoulder press 10 reps

shoulder press with medicine ball 1
shoulder press with medicine ball 2
  1. Starting with both hands on your ball placed directly in front of your chest.
  2. Push the ball upwards using your shoulders until you reach the top of your range of motion (full extension). 
  3. Slowly lower the ball back down to its starting position in front of your chest.
  4. Repeat for a total of 10 reps.

Straight Arm Lateral Raise 12 reps

shoulder raises with med ball 1
shoulder raises with med ball 2
shoulder raises with med ball 3
  1. Start with your arms fully extended in front of you holding onto the med ball with both hands at an arm's length in front of your chest.
  2. With your arms remaining fully extended, raise the med ball up parallel to your head before slowly dropping back down into the starting position. 
  3. Repeat for a total of 12 reps.

Floor Toss Chest Press 12 reps

chest press with medicine ball 1
chest press with medicine ball 2
  1. Lie flat on your back with your medicine ball at your chest, holding onto the ball with both hands. 
  2. Press the ball upwards towards the ceiling, releasing it at the top lightly (tossing motion).
  3. Catch the ball on its descent and bring it back to your chest. 
  4. Repeat for a total of 12 reps.

Circuit 3: 3 Rounds (Triceps, Back)

Muscle Groups: Triceps, Back

Bent Over Rows 15 reps

bent over row with med ball 1
bent over row with med ball 2
bent over row with med ball 3
  1. Begin by standing with your feet shoulder width apart and your knees bent slightly. 
  2. Hold your med ball in both hands with your arms hanging down towards the floor. 
  3. Bend at your hips so that you’re at a 45 degree angle to the floor. 
  4. Pull the ball upwards towards your belly button, focussing on squeezing your shoulder blades together. 
  5. Lower the ball back down once you get to the top of your range of motion. 
  6. 6. Repeat for a total of 15 reps.

Alternating Single-Arm Push Ups 10 reps

push up with med ball 1
push up with med ball 2
  1. Place one hand on top of your medicine ball and the other hand on the floor. 
  2. Perform a pushup. 
  3. Roll the ball to your other hand and repeat on the other side. 
  4. Alternate for a total of 10 reps.

Circuit 4: 2 Rounds (Shoulders, Legs, Abs)

Muscle Groups: Shoulders, Legs, Abs

Squat to toss 12 reps

squat to toss with med ball 1
squat to toss with med ball 2
squat to toss with med ball 3
  1. Holding the ball in front of your chest, bend down into a squat position. 
  2. Drive back up, focusing on pushing through your heels. 
  3. At the top of the squat, toss your medicine ball lightly into the air and catch it while descending back into the squat position.
  4. Repeat 12 times.

Med Ball Swings 15 reps

arm swings with med ball 1
arm swings with med ball 2
arm swings with med ball 3
  1. Start with your feet shoulder-width apart with your med ball on the floor in front of you.
  2. Bend at the waist and grab the med ball with both hands. 
  3. Keep your torso parallel to the ground, pull your shoulders back and down and engage your core. 
  4. Allow the med ball to swing back slightly between your legs before thrusting it upwards, allowing the ball to travel to about your shoulders before controlling it back down, continuing with the same swinging motion. 
  5. Repeat this movement for a total of 15 reps.

Diagonal Wood Chops 10 reps each side

wood chops with med ball 1
wood chops with med ball 2
  1. Begin by holding your med ball above your head to one side. 
  2. Place your weight onto the leg on the same side as the one where you’re holding the ball.
  3. Crunch your opposite knee towards your midsection while simultaneously bringing your med ball down to meet your knee. 
  4. Repeat for 10 reps on one side before switching to repeat on the other side for 10 reps.

How Often Should You Do This Medicine Ball Arms Workout?

If you’re looking to focus on toning your arms, I would recommend doing this workout 1-2 times per week. Keep in mind that this workout is designed to work mostly your upper body and that the key to a balanced workout program is making sure that you train all muscle groups.

I would recommend adding in at least two more workouts in addition to this workout each week; one workout that focuses on your lower body muscles and then maybe a full body workout like this 30-minute full-body medicine ball workout that I created.

Don’t Forget to Cool Down and Stretch Those Arms!

My hope is that you found this medicine ball workout for your arms to be challenging but fun at the same time. Be sure to give yourself a few minutes to do some post-workout stretching and then refuel your body and ensure you’re hydrated. My favorite post-workout snack is a protein bar. My top two favorites are G2G Bars and Built Bars!

Lastly, if you haven’t done so already, come on over and join the Fit Healthy Momma community in our FB group, Fit Home Healthy Life. Come join the conversation and let’s work to live a fit, healthy life together!

Want More Workouts Like These?

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About the author 

Tami Smith

A fitness enthusiast, Tami Smith is an ACE certified fitness trainer, specializing in pre and post-natal fitness. She studied business and earned her bachelor's degree in Business Economics. Tami is a mom of two and women's health advocate. Her passion is to help people live a fit, healthy life!

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