Dumbbell Seated Biceps Curl (on stability ball)

Description

How to Do Dumbbell Seated Biceps Curl (on stability ball)

1. 1
   Setup

   Sit on a stability ball with your feet flat on the floor, hip-width apart, ensuring your core is engaged to maintain balance. Hold a dumbbell in each hand with an underhand grip (palms facing forward), arms extended down by your sides.

2. 2
   Setup

   Keep your chest proud, shoulders relaxed and slightly retracted, and elbows tucked close to your torso.

3. 3

   Exhale as you slowly curl both dumbbells upwards towards your shoulders, contracting your biceps. Only your forearms should move, keeping your upper arms stationary.

4. 4

   Continue curling until your biceps are fully contracted and the dumbbells are at shoulder height, then pause briefly, squeezing your biceps.

5. 5

   Inhale as you slowly lower the dumbbells back to the starting position with control, fully extending your arms without locking your elbows.

Tips

• Maintain constant tension on your biceps throughout the movement by avoiding full relaxation at the bottom or top of the curl.
• Actively squeeze your biceps at the peak of the contraction, imagining you are trying to touch your forearm to your bicep.
• Keep your core actively engaged to stabilize your torso on the stability ball, preventing any excessive rocking or use of momentum.

Common Mistakes

• ×Using momentum: Swinging the weights up by rocking your body on the stability ball reduces the biceps' work; instead, keep your torso stable and only move your forearms.
• ×Flaring elbows: Letting your elbows move away from your sides takes tension off the biceps and can strain the shoulders; keep your elbows tucked in throughout the movement.
• ×Not fully extending: Stopping short of full arm extension at the bottom limits the range of motion and muscle stretch; ensure you fully extend your arms without locking your elbows.