Strength

Med Ball Curl

The Med Ball Curl exercise effectively strengthens biceps, forearms, and shoulders. It's perfect for building upper body strength and boosting muscle flexibility.
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Med Ball Curl instructions
Step-by-step instructions
1
Stand tall, holding a med ball with both hands on the sides of the ball, letting it hang in-front of you with your arms fully extended.
2
Slowly raise the med ball by bending your elbows, keeping your arms close to your body and without moving your shoulders.
3
Continue the movement until the med ball is in front of your chest.
4
Hold the position for a moment, then slowly lower the ball back to the starting position.
5
Repeat for the programmed number of reps.
Stand tall, holding a med ball with both hands on the sides of the ball, letting it hang in-front of you with your arms fully extended.
Slowly raise the med ball by bending your elbows, keeping your arms close to your body and without moving your shoulders.
Continue the movement until the med ball is in front of your chest.
Hold the position for a moment, then slowly lower the ball back to the starting position.
Repeat for the programmed number of reps.
Equipment needed
Bands
Barbell
Battle Ropes
Bench
Bosu
Box
Cables
Dip Bar
Dumbbell
EZ Curl Bar
Hex Bar
Kettlebell
Ladder
Machine
Pull-Up Bar
Yoga Ball
Muscles used
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Back
Front
Strength distributions
This graph shows how much weight men and women could lift for a single maximum-effort rep.
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