How to Do
How to Do Single Arm MB Curls on Stability Ball
Each exercise should begin with good posture to avoid injury. Brace the spine by drawing your lower abdomen inward. Your core muscles should be activated to support your posture as you perform the exercise.
If any pain is experienced, immediately stop this exercise.
Beginning
Beginning Single Arm MB Curls on Stability Ball
Stand with your arms extended toward the floor, holding the ball in front of your thighs. Perform biceps curls with the ball in a rapid yet controlled manner. Concentrate on the mind-muscle connection while you do so.
Movement
Single Arm MB Curl on Stability Ball Movement
1. Select a stability ball with enough height that you will be able to sit comfortably on it with a 90-degree bend in your knees and your feet flat on the ground. With the medicine ball in both hands, sit upright on the stability ball.
2. Tighten up your abdominals and lower back to keep your body aligned, and to help you balance. Sit with your feet flat on the ground, about shoulder-width apart, and slightly tense your legs to keep your body centered.
3. Transfer the medicine ball to one hand and hold that arm next to your side, fully extended. Pull your shoulders back and down and, by bending your elbow, lift the medicine ball up to your shoulders.
4. Make sure that your upper arm remains next to the torso throughout the exercise. Only your forearm should be moving up and down. Lower the medicine ball by straightening the elbow such that your arm is fully extended at your side. Continue until you've completed all required repetitions and then switch sides.
5. When you feel comfortable with this movement, try challenging yourself with this variation that will help improve your balance and stability. Instead of sitting on the stability ball, stand in front of it, with the medicine ball in one hand.
6. Bring one leg back and place the front of the foot in the center of the stability ball dome, and slightly bend the front knee to help with balance. You'll be standing upright on the front leg while the top of your back leg foot rests on the stability ball. Keep your core muscles tight, your lower body muscles tensed, and your head up to help with balance.
7. Perform the exercise.
Benefits
Single Arm MB Curls on Stability Ball Benefits
You can complete this movement at home or in the gym.
It will increase the strength in your biceps muscle, which is the muscle at the front of the upper arm. You squall, improve the flexibility in your wrist joint and bring your forearm muscles into play. You'll also flex and extend the wrist to hold the medicine ball as you lift and lower it.
Your core muscles will also be activated to hold you steady as you perform the exercise on the stability ball.
Exercise Aliases
Medicine Ball Exercises, Medicine Ball Workout, Stability Ball Exercises.
