Strength

Med Ball Curl Switch

The Med Ball Curl Switch, a dynamic exercise that strengthens biceps and improves coordination, involves extending/curling arms and switching a medicine ball between hands for arm strength and hand-eye coordination.
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Med Ball Curl Switch instructions
Step-by-step instructions
1
Stand straight, feet hip-width apart and hold a medicine ball in the right hand at shoulder height.
2
Keep your chest up, eyes focused on the horizon and start to curl the ball up to your shoulder.
3
At the top of the movement, transfer the ball into your left hand without letting it drop.
4
Then lower the ball back to shoulder height using your left hand.
5
Repeat the movement on the other side, alternating between hands for the prescribed number of reps.
Stand straight, feet hip-width apart and hold a medicine ball in the right hand at shoulder height.
Keep your chest up, eyes focused on the horizon and start to curl the ball up to your shoulder.
At the top of the movement, transfer the ball into your left hand without letting it drop.
Then lower the ball back to shoulder height using your left hand.
Repeat the movement on the other side, alternating between hands for the prescribed 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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