PlanWorkouts

Exercise 1649 · REF Zwiw7XR

Dumbbell Alternating Bicep Curl With Leg Raised On Exercise Ball exercise animation

Dumbbell Alternating Bicep Curl With Leg Raised On Exercise Ball

Category
Upper Arms
Equipment
Dumbbell
Target
Biceps

Balancing on a stability ball with one leg lifted while curling turns a simple arm exercise into a full-body stability challenge, since the core has to fight to keep the hips level the whole time. The curling itself barely changes from a standard alternating curl — the real work happens in the trunk and standing leg. It's less about loading the biceps heavy and more about training coordination under light load.

How to Do the Dumbbell Alternating Bicep Curl With Leg Raised On Exercise Ball

  1. Stand with your feet shoulder-width apart and hold a dumbbell in each hand, palms facing forward.
  2. Place an exercise ball behind you and position one foot on top of it, keeping your balance.
  3. With your arms fully extended and elbows close to your sides, curl one dumbbell towards your shoulder while keeping your upper arm stationary.
  4. Lower the dumbbell back down to the starting position and repeat with the other arm.
  5. Continue alternating arms for the desired number of repetitions.

Muscles Worked

The Dumbbell Alternating Bicep Curl With Leg Raised On Exercise Ball primarily targets the Biceps, with Forearms as the primary synergist muscle group, along with the Shoulders.

More Upper Arms Exercises

Assisted Standing Triceps Extension (with Towel) Assisted Standing Triceps Extension (with Towel) Assisted · Triceps Assisted Triceps Dip (kneeling) Assisted Triceps Dip (kneeling) Leverage Machine · Triceps Band Alternating Biceps Curl Band Alternating Biceps Curl Band · Biceps Band Close-Grip Push-Up Band Close-Grip Push-Up Band · Triceps Band Concentration Curl Band Concentration Curl Band · Biceps Band One Arm Overhead Biceps Curl Band One Arm Overhead Biceps Curl Band · Biceps

More Biceps Exercises

Barbell Alternate Biceps Curl Barbell Alternate Biceps Curl Barbell · Biceps Barbell Biceps Curl (with Arm Blaster) Barbell Biceps Curl (with Arm Blaster) Barbell · Biceps Barbell Curl Barbell Curl Barbell · Biceps Barbell Drag Curl Barbell Drag Curl Barbell · Biceps Barbell Lying Preacher Curl Barbell Lying Preacher Curl Barbell · Biceps Barbell Preacher Curl Barbell Preacher Curl Barbell · Biceps

Equipment Alternatives

Don't have dumbbell? These target the same biceps with different equipment.

Biceps Leg Concentration Curl Biceps Leg Concentration Curl Body Weight · Biceps Band Alternating Biceps Curl Band Alternating Biceps Curl Band · Biceps Barbell Alternate Biceps Curl Barbell Alternate Biceps Curl Barbell · Biceps Cable Close Grip Curl Cable Close Grip Curl Cable · Biceps

FAQ

What muscles does the Dumbbell Alternating Bicep Curl With Leg Raised On Exercise Ball work?
The Dumbbell Alternating Bicep Curl With Leg Raised On Exercise Ball primarily targets the biceps, with the forearms and shoulders assisting.
What equipment do I need for the Dumbbell Alternating Bicep Curl With Leg Raised On Exercise Ball?
The Dumbbell Alternating Bicep Curl With Leg Raised On Exercise Ball is done with a dumbbell.
What's a good alternative to the Dumbbell Alternating Bicep Curl With Leg Raised On Exercise Ball?
If you don't have access to a dumbbell, the Biceps Leg Concentration Curl targets the same biceps using body weight instead.