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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