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
1
Begin seated on a bench or chair with a medicine ball in your hands.
2
Rest your elbows on your knees to stabilize your arms.
3
Slowly curl the ball towards your chest while keeping your wrists straight.
4
Attempt to squeeze your biceps at the peak of the movement while keeping your elbows on your knees.
5
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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