Arms / Beginner / Isolation (single joint)

Stability Ball Medicine Ball Curl

A one-arm curl with a medicine ball while seated on a stability ball, training the biceps and grip with a balance demand.

At a glance

Primary

Biceps

Secondary

Forearms & grip, Abs

Equipment

Medicine ball, Stability ball

Movement pattern

Elbow flexion (curl), Grip

Level

Beginner

Type

Arms, Isolation (single joint), One side at a time, Balance / unstable

How to do it

1. Sit tall on a stability ball with feet firmly on the floor.
2. Hold a medicine ball in one hand with fingers spread, arm extended down at your side.
3. Curl the ball up toward your shoulder while keeping your elbow at your side.
4. Lower slowly and repeat; switch arms.

Tips

• Keep your abs braced to stay balanced on the ball.

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