Safety Notes

• Use appropriately sized ball for your height
• Start with light weights to build stability
• Avoid if lower back or shoulder pain present
• Keep movements controlled to prevent rolling

Spotting

Spotting not required; partner can assist by stabilizing ball if needed during heavy sets.

Common Mistakes

• Swinging with momentum
• Allowing shoulders to rise
• Failing to engage core
• Locking elbows at bottom

• Acute shoulder impingement
• Lower back instability

• Adequate wrist extension
• Shoulder flexion range

Build Up First

• Master basic standing bicep curl
• Core bracing proficiency