How To Do Biceps Curls With A Balance Ball Video

Biceps curls over a balance ball target the large muscles on the front side of the arm and stabilize the muscles of the core. Learn how to do biceps curl exercises using a balance ball in this strength training video.

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Great for seniors
Put ball against wall for stability
Keep back straight
Keep elbows to ribcage
Feet shoulder-width apart

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Amy McCauley has been a certified personal fitness trainer since 1995. She specializes in pilates, combat cardio, core conditioning and overall strength training. She works with clients ranging in age from 16 - 69. She has worked at Gold's Gym in Wilmington, NC since 2006. She loves her job because it gives her the opportunity to change peoples' lives in a positive way.

AMY MCCAULEY: Hi. I'm going to demonstrate how to do a biceps curl on a stability ball for seniors. You don't want to do this with a heavy weight, and you can do anything from 2 pounds to 5 pounds, possibly up to 8. I want you to keep it kind of light moderate weight. Shoulders are down, the spine is up nice and tall. If you feel like the ball is a little bit shaky, you can place it up against the wall and stay seated. Take your arms out to your sides. Knees should be about shoulder width apart. Now, what we're going to do is to take the palms and turn them up. We're rotating from the shoulders all the way down to the ball. Think about a nice full range of motion; place a little bit more emphasis in your pinkies so we accent the biceps muscle. Relax your fingers. Don't squeeze too tight on the weight. It's a slow breath up, exhale and inhale as you lower. You want to avoid rounding at the back and trying to curl here. Just sit up nice and tall, breathe, and lower. Another thing to avoid is bringing the elbows up off the sides. So keep your elbows nice and tight to your rib cage, lifting and lowering. So our key points in doing a seated biceps curl for seniors: Your feet need to be shoulder-width apart, you want to make sure that you're seated that you're on a 90-degree angle. So if your ball is just the right height for you, you'll know because you've got a 90-degree angle from your angle to your knee to your hip. If it's too high or too big, you're going to be seated up too high or if it's too small, you're going to be down really low, so try to get that 90-degree angle. Step two, hands are going down by your sides, shoulders are relaxed. You're curling up to the shoulders and all the way down, getting that full range of motion. Step three, I want you to think about a nice and tight stomach, pulling the belly button just fine, back is flat. Step four, your breath. Exhale as you lift and inhale as you lower, and that is how we do a biceps curl for seniors.

How to Do Biceps Curls with a Balance Ball Video

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