A Powerball is small exercise device that is squeezed and rotated in a tight circular motion with one hand. This device strengthens and tones most of the major muscles in the arms, as well as others in the shoulders and chest. It can also be used to rehabilitate the wrist after an injury or alleviate pain from conditions such as arthritis.
- Perform Powerball exercises for your forearms
Hold the Powerball firmly and move your arm slightly away from your body. Rotate your wrist in a counterclockwise motion while keeping the rest of your arm still. Once you have completed the desired number of rotations, reverse the motion and rotate your wrist in a clockwise motion. This will target different forearm muscles.
- Target your biceps with the Powerball
Begin by curling your arm until your forearm is positioned at about a 90-degree angle relative to the biceps. Hold the Powerball firmly with your wrist angled slightly toward you, and rotate it in a counterclockwise motion.
- Target the deltoid with the Powerball
Keep your arm straight and by your side as you hold the Powerball firmly. Rotate your wrist in a clockwise direction to target the deltoid.
- Train the pectoral muscles with the Powerball
Keep your arm to your side with just a slight bend in the elbow. Holding the Powerball, rotate it in a counterclockwise motion.