- Stand or, if you're sitting, engage the abs and sit up with good posture.
- Hold a medicine ball in the right hand down at your side.
- Balance the ball in your hand as you curl the arm up in a biceps curl.
- At the top of the movement, push the arm out and up, engaging the shoulder.
- Bring the ball back down and then lower the arm to starting position.
- Repeat for 1-3 sets of 10-12 reps, switching sides for each set.
Medicine Ball Exercises
By Paige Waehner, About.com
Updated July 08, 2009
About.com Health's Disease and Condition content is reviewed by our Medical Review Board
The medicine ball curl and press targets the biceps as well as the shoulders. Because you're doing this one arm at a time, you'll also engage the core to keep your spine straight and your balance intact. You can do this from a seated position, as shown, or from a standing position.
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