Powerball Exercises


The Powerball is an engineered gyroscope that consists of a spinning rotor encased in a solid sphere. This handheld gyro provides a workout through resistance training and can generate between one and 40 pounds of resistance by spinning at almost 15,000 rpm. With no electric motor or batteries, the resistance generated by the Powerball comes from the motion of your wrist and fingers.


  • Extend your arm at a 45-degree angle from your side. Rotate the wrist in a counterclockwise motion to focus on the muscles in the forearm. This works the upper portion of the forearm. To work the lower forearm, hold your arm in the same position, but rotate your wrist in a clockwise fashion.


  • To work the bicep muscle, bend your arm at the elbow so that your elbow is at a 90-degree angle to your body. This is the same starting position as if you were holding a barbell preparing to do a bicep curl. Rotate the ball in a counterclockwise motion while you angle your wrist slightly toward your body.


  • Position your arm almost straight down by your side. Hold the ball to where it is slightly located in front of you. Rotate the ball counterclockwise.


  • Hold your arm straight down by your side, just as you would for the pectoral exercise. The difference is that you will rotate the Powerball in a clockwise motion. This will create a burning sensation in your deltoid area.

Fingers and Grip

  • Simply by using the Powerball to perform other exercises, it will also improve your finger strength and grip. As the ball generates higher speeds, you will be forced to maintain a firmer grip.


  • By regularly using the Powerball to work different areas of the body, you will also improve wrist strength. The speed at which the Powerball is used is not a factor in this. At all speeds and arm angles the wrist is supporting the power of the ball in motion therefore increasing your wrist strength.


  • Photo Credit Joseph Gareri/iStock/Getty Images
Promoted By Zergnet

You May Also Like

  • How to Use a Powerball

    Powerball Exercises; Angel Wings to Prevent Carpal Tunnel Syndrome & Tennis Elbow; Spine Yoga for Carpal Tunnel; ehow.com. About eHow; eHow Blog;...

  • Exercises for an Exercise Ball

    An exercise ball is a soft, elastic ball that can be used to do a number of exercises, such as wall squats...

  • The Best Exercise Machine for Beginners

    The exercise machine that is best for beginners is the lat pull-down machine, which should be set to 40 or 50 pounds...

  • How to Win The Powerball

    Learn how to win the Powerball. If you want to learn how to win the Powerball all it takes is a lot...

  • Medicine Ball Core Exercises: Bridge

    For the bridge exercise, try placing a medicine ball between the knees for an added strength element. Learn to do bridge core...

  • How to Play Powerball

    How to Play Power Ball Lottery. ... The Best Way to Play Slot Machines. In both online and offline casinos, slot machines...

  • How to Exercise After Carpal Tunnel Surgery

    With any surgery, rehabilitation is important after your procedure. When you have carpal tunnel surgery, rehabilitating your hand is extremely important. While...

  • How to Train With a Power Twister Bar

    The spring coil exercise bar, sold under the brand name Power Twister (among others) in sports and martial arts magazines from the......

  • Carpal Tunnel Treatment Exercises

    Continue the exercise until you feel the muscles in your forearm begin to fatigue, ... How to Use a Powerball; Wrist Exercises...

Related Searches

Read Article

10 Delicious Game Day Eats That Rival the Game

Is DIY in your DNA? Become part of our maker community.
Submit Your Work!