Ball Wrist Curls


  • Start in a kneeling position in front of the ball, leaning over it. Rest your forearms on top of the ball, with palms up holding a barbell or dumbbell.
  • Located your hands so that you are able to curl up the weight and lower it back down without the ball interfering.
  • During the exercise, start with your wrist full extended allowing the weight to hand down, then curl it up slowly contracting your forearm at the top. Lower and repeat.


  • Be sure to keep your forearms flat against the ball at all times and do not use your body or motion to get the weight up.
Primary muscles Forearms
Secondary muscles Biceps