How to Do Medicine Ball Curls

Video Transcript

"Hello I am Kyle Brayer and your next in-home bicep workout will be the medicine ball curl. Today we will be using an eight-pound medicine ball. You want to pick a weight you can do about fifteen repetitions with to start and then you can vary the exercise from there. Kerri is going to stand with her feet shoulder-width apart, she is going to hook her hands in through these grips. If you do not have the grips, you can just get a nice, firm grip on the ball. So she will slide her hands in, she wants to make sure that her palms are facing each other, that she he has her elbows, can you turn to the side Kerri, locked in nice and tight to her body and kept back. So go ahead and pull your elbows back a little bit for me Kerri. This is her starting position. She is going to curl the weight up until she will reach a natural point where her arms will not go any further without moving her elbows and then she will come back down. And she is exhaling on the way up and inhaling on the way down. Speed is very important on this exercise with the size and shape of the ball, you want to actually make sure you are under control the entire time and this ball does not spin on you, so she has got appropriate speed now, she is exhaling on the way up, inhaling on the way down. Go ahead and turn back to the front for me. It is very important if you do happen to pick a weight, you can bring it, that is too heavy, you do not want to put an arch in your back, so you do not want to roll your hips forward and use momentum to get the weight up, you want to keep strict form just as Kerri is showing here. That is going to help isolate the bicep muscle and that way it will not involve the shoulder and the back. This is the standing medicine ball curl."