Description

The dumbbell kneeling bicep curl exercise ball is a variation of the traditional bicep curl that adds an element of instability by performing it on an exercise ball. This challenges the core muscles in addition to the biceps.

Starting Position

Sit on an exercise ball with your feet flat on the floor. Hold a dumbbell in each hand with your arms fully extended at your sides.

Technical Execution

Keeping your core engaged and back straight, slowly curl the dumbbells towards your shoulders. Squeeze your biceps at the top of the movement before lowering back down with control.

Range of Motion

Maintain a full range of motion by extending your arms completely at the bottom of the movement and bringing the dumbbells close to your shoulders at the top.

Variations

To increase the intensity, you can perform this exercise standing on one leg or with a larger stability ball.

Common Mistakes

Common mistakes include arching the back, using momentum to lift the weight, and not fully engaging the biceps throughout the movement.

Practical Advice

Always start with a lighter weight to ensure proper form and stability on the exercise ball. Focus on controlling the movement and feeling the biceps working.

Additional Notes

This exercise can be beneficial for improving overall stability and core strength while targeting the biceps.

Difficulty Level

Intermediate

Equipment Needed

Stability Ball

Primary Muscles

biceps

Secondary Muscles