Weighted Seated Bicep Curl (on stability ball)
Perform seated bicep curls on a stability ball with a medicine ball to isolate your brachialis and biceps, enhancing arm strength and stability.
- Movement
- Isolation
- Force
- Pull
- Per set
- 1 min
- Rest
- 2 min
Free · iPhone only · Available on the App Store
Variations of Weighted Seated Bicep Curl (on stability ball)
Dumbbell Seated Biceps Curl (on stability ball)
Upper Arms · Biceps Brachii · Dumbbell
Dumbbell One Arm Seated Bicep Curl on Exercise Ball
Upper Arms · Dumbbell
Dumbbell Biceps Curl with Overhead Extension on Stability Ball
Upper Arms · Biceps Brachii · Dumbbell
Dumbbell Alternating Seated Bicep Curl on Exercise Ball
Upper Arms · Dumbbell
Description
A bicep curl variation where the user sits on a stability ball with a dumbbell in each hand, then flexes and extends the arms to target the biceps.
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How to do Weighted Seated Bicep Curl (on stability ball)
- 01Setup
Sit upright on a stability ball with your feet flat on the floor, hip-width apart, holding a medicine ball with both hands.
- 02Setup
Position the medicine ball against your upper thighs, palms facing up, ensuring your torso is stable and core is engaged.
- 03
Exhale as you slowly curl the medicine ball upwards towards your chest, contracting your biceps and brachialis.
- 04
Keep your elbows tucked close to your sides throughout the movement, preventing them from flaring out or moving forward.
- 05
Inhale as you slowly lower the medicine ball back to the starting position, fully extending your arms without locking the elbows.
Tips
- Maintain a stable torso by engaging your core and glutes on the stability ball, preventing any compensatory swaying or rocking.
- Focus on a controlled concentric (lifting) and eccentric (lowering) phase to maximize time under tension and muscle engagement.
- Ensure your wrists remain neutral throughout the curl, avoiding any flexion or extension that could strain the wrist joint.
- To enhance brachialis activation, focus on a strong squeeze at the top of the movement, imagining pulling your forearms towards your biceps.
Common mistakes
- Using momentum to lift the medicine ball reduces muscle engagement; instead, use a strict, controlled movement focusing on bicep contraction.
- Allowing elbows to flare out compromises form and shifts tension away from the biceps; keep elbows pinned to your sides throughout the curl.
- Rounding your back while seated on the stability ball can strain your spine; maintain an upright posture with a neutral spine by engaging your core.
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Get Ellim — FreeQuestions
What muscles does Weighted Seated Bicep Curl (on stability ball) work?
Weighted Seated Bicep Curl (on stability ball) primarily targets Brachialis. Secondary muscles include Biceps Brachii, Brachioradialis.
Is Weighted Seated Bicep Curl (on stability ball) good for beginners?
Weighted Seated Bicep Curl (on stability ball) 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 Weighted Seated Bicep Curl (on stability ball)?
You need Medicine Ball to perform Weighted Seated Bicep Curl (on stability ball). 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 Weighted Seated Bicep Curl (on stability ball)?
Maintain a stable torso by engaging your core and glutes on the stability ball, preventing any compensatory swaying or rocking. Focus on a controlled concentric (lifting) and eccentric (lowering) phase to maximize time under tension and muscle engagement. Ensure your wrists remain neutral throughout the curl, avoiding any flexion or extension that could strain the wrist joint. To enhance brachialis activation, focus on a strong squeeze at the top of the movement, imagining pulling your forearms towards your biceps.
What are common mistakes when doing Weighted Seated Bicep Curl (on stability ball)?
Using momentum to lift the medicine ball reduces muscle engagement; instead, use a strict, controlled movement focusing on bicep contraction. Allowing elbows to flare out compromises form and shifts tension away from the biceps; keep elbows pinned to your sides throughout the curl. Rounding your back while seated on the stability ball can strain your spine; maintain an upright posture with a neutral spine by engaging your core.
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Free · iPhone only · Available on the App Store