Strength

Seated Med Ball Curl

The Seated Med Ball Curl is a bicep-targeting workout done while sitting. It utilizes a medicine ball and a curling motion for upper body strength, and power and endurance in arm muscles.

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Seated Med Ball Curl instructions

Step-by-step instructions

Begin seated on a bench or chair with a medicine ball in your hands.

Rest your elbows on your knees to stabilize your arms.

Slowly curl the ball towards your chest while keeping your wrists straight.

Attempt to squeeze your biceps at the peak of the movement while keeping your elbows on your knees.

In a controlled fashion, lower the medicine ball back to the original position and repeat the exercise for the desired number of reps.

Begin seated on a bench or chair with a medicine ball in your hands.

Rest your elbows on your knees to stabilize your arms.

Slowly curl the ball towards your chest while keeping your wrists straight.

Attempt to squeeze your biceps at the peak of the movement while keeping your elbows on your knees.

In a controlled fashion, lower the medicine ball back to the original position and repeat the exercise for the desired 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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