Strengthening Upper Arms?

[jellyhead365]

Hi,

When using the powerball regularly (arm pointing towards floor and rotating wirst) I only seem to notice the ball training my wrists and fore arms.

Are there any other techniques that can be used to strengthen upper arms and shoulder more specifically?

Thanks in advance.

[roadkil]

Biceps:

Upper arm straight out from your shoulder,elbow bent at 90 degrees and wrist just above your ear. Similar to the bicep muscle pose.


Triceps:

Extend your arm chest high straight out in front of you.Hold the gyro with your palm facing inward like you're going to shake hands. Now instead of a circuliar motion do a rythmic wrist flexing/extending.

If you want to add challenge and hit biceps and triceps in the same exercise, do this (second) exercise and gradually bend your elbow lifting your wrist towards your shoulder. Stop at 90 degrees and then lower slowly back down to fully extended. Should take about five seconds up and then five seconds down. Remember, do a wrist flex rocking motion to power the gyro's rotor instead of wrist circles.

Maintain this motion for 3-5 minutes and then switch arms. You should feel some work in the bi's and tri's.

Let me know if this works for you.

-Steve

[jellyhead365]

Thanks roadkil, Works Awesome!

[quackers_89]

Can you post a picture of the tricep one? I can't seem to feel my tricep working much.

Thanks for the bicep one though, I didn't realise just how much pressure I could put on my bicep(s)

[roadkil]

Unfortunately I don't have any pictures.

The key thing is to power the gyro by flexing (bending inward) your wrist and then extending (straigthen) your wrist. If you power the gyro in the traditional fashion (circles) you probably won't get much tricep work. But using the in and out rythmic rocking as I described should work your tri's.

If you don't feel it with your arm extended, try it at a 90 degree angle with your upper arm hanging straight down and your forearm straight out in front of you. Remember instead of circles, wrist flexion and extention.

Okay one last variation. Try it again except instead of having your palm facing inward, hold the gyro with your palm facing down. Now you can either flex your wrist up and back and return to a neutral position or flex down and back and return to neutral. Same exercise as before except you rotate your wrist to face the ground for your starting position.

In case you haven't figured it out yet, it's easiest to start the gyro however is easiest for you and then transition to one of these positions and switch from circular motion to a flexing/rocking motion.

Try it and tell me if you don't get the tri burn after a while.

[Adrena1in]

I think I found a good tricep exercise last night. I've been spinning the Powerball in "reverse" recently, (with my right hand I'd normally rotate my wrist clockwise, but I'm doing it the other way now). I had my arm in the bicep position, elbow slightly further forward than my shoulder and wrist, and I had rotated my wrist so that my palm was facing my ear. Was a bit of an awkward position, but I immediately felt my triceps being worked.