Description

The dumbbell seated biceps curl on a stability ball is an effective exercise for targeting the biceps while also engaging the core and improving stability and balance.

Starting Position

Sit comfortably on a stability ball with your feet flat on the floor for stability. Hold a dumbbell in each hand with arms fully extended down by your sides.

Technical Execution

Keeping your elbows close to your body, exhale as you curl the weights towards your shoulders, squeezing the biceps at the top of the movement. Inhale as you lower the weights back to the starting position.

Range of Motion

Ensure a full range of motion by fully extending the arms at the bottom of the movement and curling the weights as close to your shoulders as possible.

Variations

Variations include alternating arms, using different grip positions, or performing the exercise seated on a bench instead of a stability ball.

Common Mistakes

Common mistakes include using momentum to lift the weights, arching the back excessively, and allowing the elbows to flare out.

Practical Advice

Focus on maintaining proper form throughout the movement, controlling the weight, and engaging the core muscles for stability.

Additional Notes

This exercise can help improve overall core strength and stability while targeting the biceps.

Difficulty Level

Intermediate

Equipment Needed

Dumbbell

Primary Muscles

biceps

Secondary Muscles

forearms