Dumbbell Bicep Curl on Exercise Ball with Leg Raised
Challenge your biceps and core stability with the Dumbbell Bicep Curl on an Exercise Ball with Leg Raised.
- Movement
- Compound
- Force
- Pull
- Per set
- 1 min
- Rest
- 30s
Free · iPhone only · Available on the App Store
Variations of Dumbbell Bicep Curl on Exercise Ball with Leg Raised
Dumbbell Seated One Arm Bicep Curl on Exercise Ball with Leg Raised
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Dumbbell One Arm Seated Bicep Curl on Exercise Ball
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Dumbbell Alternating Seated Bicep Curl on Exercise Ball
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Dumbbell Alternating Bicep Curl with Leg Raised on Exercise Ball
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Description
A compound exercise that targets the biceps and core muscles. The exerciser sits on an exercise ball, holds a dumbbell in each hand, and does bicep curls while keeping one leg raised.
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How to do Dumbbell Bicep Curl on Exercise Ball with Leg Raised
- 01Setup
Sit firmly on an exercise ball with your feet flat on the floor, holding a dumbbell in each hand with a supinated grip (palms facing forward), arms extended towards the floor.
- 02Setup
Engage your core for stability, then slowly lift one foot a few inches off the floor, balancing on the ball with the other foot and your glutes.
- 03
Keeping your elbows tucked close to your torso and stationary, exhale as you curl the dumbbells upwards towards your shoulders, squeezing your biceps at the top.
- 04
Inhale as you slowly lower the dumbbells back to the starting position, controlling the movement throughout the eccentric phase to maintain tension in your biceps and stability on the ball.
- 05
Complete the desired number of repetitions on one side before carefully switching legs and repeating the process.
Tips
- Maintain a strong, stable core throughout the entire exercise by drawing your navel towards your spine, which helps prevent excessive rocking on the ball.
- Focus on a full range of motion, ensuring your biceps are fully stretched at the bottom and maximally contracted at the top of each curl.
- To increase the challenge, try extending the raised leg straight out in front of you instead of just lifting the foot off the floor.
- Avoid using momentum; if you find yourself swinging the weights, reduce the dumbbell weight to ensure your biceps are doing the work.
Common mistakes
- Losing balance and falling off the ball can be prevented by starting with a lighter dumbbell weight and focusing intensely on core engagement and controlled movements.
- Arching the lower back excessively indicates a weak core or too much weight; fix this by actively engaging your abdominal muscles and maintaining a neutral spine.
- Allowing the elbows to move forward or flare out during the curl reduces bicep isolation; keep your elbows pinned to your sides and only allow your forearms to move.
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Get Ellim — FreeQuestions
Is Dumbbell Bicep Curl on Exercise Ball with Leg Raised good for beginners?
Dumbbell Bicep Curl on Exercise Ball with Leg Raised is rated intermediate. Beginners can still attempt it with lighter weight and careful form, but it's best to master easier variations first.
What equipment do I need for Dumbbell Bicep Curl on Exercise Ball with Leg Raised?
You need Dumbbell to perform Dumbbell Bicep Curl on Exercise Ball with Leg Raised. If you don't have this equipment, look for variations that target the same muscles with what you have available.
What are the best tips for Dumbbell Bicep Curl on Exercise Ball with Leg Raised?
Maintain a strong, stable core throughout the entire exercise by drawing your navel towards your spine, which helps prevent excessive rocking on the ball. Focus on a full range of motion, ensuring your biceps are fully stretched at the bottom and maximally contracted at the top of each curl. To increase the challenge, try extending the raised leg straight out in front of you instead of just lifting the foot off the floor. Avoid using momentum; if you find yourself swinging the weights, reduce the dumbbell weight to ensure your biceps are doing the work.
What are common mistakes when doing Dumbbell Bicep Curl on Exercise Ball with Leg Raised?
Losing balance and falling off the ball can be prevented by starting with a lighter dumbbell weight and focusing intensely on core engagement and controlled movements. Arching the lower back excessively indicates a weak core or too much weight; fix this by actively engaging your abdominal muscles and maintaining a neutral spine. Allowing the elbows to move forward or flare out during the curl reduces bicep isolation; keep your elbows pinned to your sides and only allow your forearms to move.
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Free · iPhone only · Available on the App Store