Bicep Exercises

Ball Wall Circles

Ball Wall Circles will strengthen and stretch your rotator cuff while stretching your chest.

Ball Wall Circles - Step 1 Ball Wall Circles - Step 2


  1. Stand upright with your feet shoulder-width apart. Place the ball chest height against the wall and hold it with your arm fully extended. Using your left hand, roll the ball in circles on the wall. After you've finished your rotations, switch the direction. Finally, repeat with your other arm.


  • Stay far enough away from the wall so you can fully extend your arms. Do not lock your elbow though.
  • Always use caution when working the rotator cuff to avoid injury.

Ball Wall Circles - Muscles Worked

Primary Muscle: Biceps
Secondary Muscle: None
Equipment Type: Exercise Ball

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