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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.