Exercises strengthening arm muscles

Lower primary school:

Initial position: Stand straight with your feet narrowly apart, hold the ball down. Raise the ball bending the elbows and lower it back. Keep squeezing the ball throughout the exercise.

Initial position: Stand with your feet narrowly apart, hold the ball down. Raise the ball to chest level and overhead, and then lower it to the initial position.

Initial position: Stand with your feet narrowly apart, hold the ball down. Raise the ball to the left side, chest level and overhead, then lower the ball to the right side, chest level, and return it to the Initial position.

Initial position: Stand with your feet apart, hold the ball overhead. Lower the ball on your nape, bending your elbows, and raise it overhead to the Initial position, your arms straight.

Upper primary school:

Initial position: in a reverse push-up position, your hands on the ball behind you, palms facing forward, knees bent at about 90 degrees, extend your arms upward and bend them.