Weighted Seated Bicep Curl (on stability ball)

Description

How to Do Weighted Seated Bicep Curl (on stability ball)

1. 1
   Setup

   Sit upright on a stability ball with your feet flat on the floor, hip-width apart, holding a medicine ball with both hands.

2. 2
   Setup

   Position the medicine ball against your upper thighs, palms facing up, ensuring your torso is stable and core is engaged.

3. 3

   Exhale as you slowly curl the medicine ball upwards towards your chest, contracting your biceps and brachialis.

4. 4

   Keep your elbows tucked close to your sides throughout the movement, preventing them from flaring out or moving forward.

5. 5

   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.