How To Do Alternating Weighted Ball Curls Video

Bulk up the biceps with alternating weighted ball curls. Learn how to strengthen and tone your biceps muscle with this free workout video.

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Kyle Brayer is a certified trainer and a sports conditioning specialist. He is also the owner of Epic Fitness and a former U.S. Marine.

Hello I am Kyle Brayer and your next in-home bicep workout will be the alternating weighed ball curl. You pick a weight that you can do 15 repetitions with. She is going to be using 3 pound weighted balls for this exercise. Carrie is going to take one in each of her hands. She is going to stand with her feet shoulder width apart. This is very similar to a dumb bell curl except the actual grip of the ball is going to work her grip strength, the forearm and the bicep will stay under flex the entire time. So she is going to bring her weight down, this is her starting position and she will come up and back down just like that. Now the same thing as before she is exhaling on the way up to the positive portion and she is inhaling on the way down to add a little bit of difficulty to this exercise if you picked a weight that is slightly too light for you you are going to give that weighted ball a nice squeeze. These actually have a little cushion to them so you can squeeze and she will get a little forearm work, grip strength, and that bicep will stay flexed the entire time. Up and down. When you feel your forearms and your wrists start to get fatigued you can come down to the bottom position and relax, and then squeeze the ball again and then repeat, up and back down and while alternating the weighted balls helps isolate each muscle independently this bicep as opposed to this bicep, she can also do a double bicep curl with these balls up and back down. So that is the alternating weighted ball curl.

How to Do Alternating Weighted Ball Curls Video

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