Upper Arms Exercise · Dumbbell

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Dumbbell Alternating Bicep Curl With Leg Raised On Exercise Ball

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.

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Also known as: Db Alternating Bicep Curl With Leg Raised On Exercise Ball, Dumbell Alternating Bicep Curl With Leg Raised On Exercise Ball

Category

Upper Arms

Equipment

Dumbbell

Target

Biceps

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Exercise reference published by PlanWorkouts; see our editorial standards.

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

1. Stand with feet shoulder-width apart, holding a dumbbell in each hand with palms facing forward.
2. Set an exercise ball behind you and rest one foot on top of it, balancing carefully.
3. With arms fully extended and elbows tucked to your sides, curl one dumbbell toward your shoulder while keeping your upper arm still.
4. Lower that dumbbell back to the start and perform the curl with the other arm.
5. Keep alternating arms for the desired number of repetitions.

Technique & Form Tips

Perform flexion at the elbow while keeping your setup steady and supported. Maintain the specific elbow placement demonstrated for your chosen variation, such as preacher, incline, or hammer curl, to ensure consistent mechanical load through the arc.

Common Mistakes to Avoid

• Using hip momentum: Keep your torso stable to prevent swinging the load upward with your lower body.
• Drifting elbows: Maintain the elbow position relative to your body as defined by your specific curl variant.
• Lack of eccentric control: Lower the weight under control rather than letting it fall.

How to Breathe During This Exercise

Breathe steadily throughout the movement, ideally exhaling during the contraction phase.

Comfort and Control

Choose a load and range you can control. Stop if the movement causes pain. If discomfort persists, stop and ask a qualified professional about an appropriate exercise and range.

General guidance: Mayo Clinic on weight-training technique. Follow the specific movement steps above for this variation.

Muscles Worked

The Dumbbell Alternating Bicep Curl With Leg Raised On Exercise Ball mainly targets your Biceps, with your Forearms helping support the movement, along with your Shoulders.

More Upper Arms Exercises

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

More Biceps Exercises

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

Equipment Alternatives

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

Biceps Leg Concentration Curl Body Weight · Biceps Barbell Alternate Biceps Curl Barbell · Biceps Cable Close Grip Curl Cable · Biceps EZ Bar Seated Close Grip Concentration Curl EZ Barbell · 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 mainly works your biceps. It also helps strengthen your forearms and shoulders. Using good, smooth form makes sure you work the right muscles and avoid unnecessary strain on your joints.

What equipment do I need for the Dumbbell Alternating Bicep Curl With Leg Raised On Exercise Ball?

You do the Dumbbell Alternating Bicep Curl With Leg Raised On Exercise Ball with a dumbbell. Make sure your equipment is set up safely before starting. If you work out at home or have limited gear, check out our alternative exercises below.

What form mistake should I watch for on the Dumbbell Alternating Bicep Curl With Leg Raised On Exercise Ball?

One mistake to watch for is using hip momentum: Keep your torso stable to prevent swinging the load upward with your lower body.. Use a comfortable range and a controlled return; reduce the load if you cannot maintain the demonstrated setup.

How many sets and reps should I perform on the Dumbbell Alternating Bicep Curl With Leg Raised On Exercise Ball?

To tone and grow muscle, do 3 to 4 sets of 10 to 15 smooth reps with 60 seconds of rest, focusing on a full stretch and squeezing the muscle at the top of each rep.

What's a good alternative to the Dumbbell Alternating Bicep Curl With Leg Raised On Exercise Ball?

The Biceps Leg Concentration Curl trains your biceps with body weight and a similar movement pattern. Review its form guide before substituting it, since setup and range of motion can differ.