Safety Notes

• Start with light weights due to instability
• Avoid if you have elbow or shoulder issues
• Use appropriate ball size for height
• Keep core engaged to protect lower back
• Consult professional for injuries

Spotting

Not typically required; use lighter weights or safeties if needed for heavier loads.

Common Mistakes

• Swinging body for momentum
• Locking elbows at bottom
• Arching back
• Lifting elbows off ball
• Using too much weight

• Acute elbow pain
• Shoulder impingement
• Lower back instability

• Adequate wrist flexibility
• Shoulder flexion range

Build Up First

• Master basic bicep curl form
• Core stability proficiency