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Medicine Ball Biceps Curl

IntermediateStrengthTier T3

You stand with your feet shoulder-width apart and knees slightly bent, holding a medicine ball in both hands in front of you with straight arms. You bend your elbows to curl the ball toward your chest, then lower it.

Targets: Elbow
Muscles: Biceps

Stop if

Choose an easier exercise if pain reaches 6 out of 10 or becomes sharp. Stop and rest if pain reaches 8 out of 10.

This is the general ClapMove rule. This exercise has no extra stop rule of its own.

  • Pain 6 out of 10 or more: choose an easier exercise.
  • Pain 8 out of 10 or more: stop and rest.

Equipment needed

  • Works at home
  • Works at the gym

medicine_ball

Home Options

  • medicine ball

Dosage

3

Sets

8

Reps / Time

60 sec

Rest

controlled

Tempo

Step-by-Step Guide

  1. A woman standing, holding a medicine ball with both hands down in front of her, arms straight.

    Step 1 of 3

    Stand with your feet shoulder-width apart and your knees slightly bent, holding the medicine ball down in front of you with both hands, your arms straight.

  2. The same woman, now with her elbows bent and the medicine ball raised up near her chest.

    Step 2 of 3

    Bend your arms upward, curling the ball toward your chest while keeping your elbows close to your sides.

  3. A woman standing, holding a medicine ball with both hands down in front of her, arms straight.

    Step 3 of 3

    Stand with your feet shoulder-width apart and your knees slightly bent, holding the medicine ball down in front of you with both hands, your arms straight.

Safety Information

Keep both elbows close to the sides of your torso throughout the curl, not letting them drift forward or outward, because this is the required form cue while curling the ball toward the chest. Choose a medicine ball you can control through the full range without losing control, limiting your range of motion, or compromising accuracy, because the correct weight is what prevents exactly those three problems. If you have an elbow, wrist, or shoulder injury, or a biceps or elbow tendon condition, ask a physical therapist or physician before attempting this exercise, and stop immediately if you feel sharp pain. Stop if the exercise causes pain or you become unwell. Seek appropriate professional advice about symptoms or suitability.

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Printed from clapmove.com. ClapMove is not a replacement for professional medical advice — always consult a healthcare provider before starting any exercise program.