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Exercise 1679 · REF 84sESNy

Dumbbell Seated One Arm Bicep Curl On Exercise Ball With Leg Raised exercise animation

Dumbbell Seated One Arm Bicep Curl On Exercise Ball With Leg Raised

Category
Upper Arms
Equipment
Dumbbell
Target
Biceps

Balancing on an unstable ball while curling with one arm and one leg lifted turns a simple bicep exercise into a core and stability challenge as much as an arm one. The load has to stay light, because most of the effort goes into staying balanced rather than moving weight. It's a niche variation better suited to warm-ups or light conditioning than serious arm building.

How to Do the Dumbbell Seated One Arm Bicep Curl On Exercise Ball With Leg Raised

  1. Sit on an exercise ball with your feet flat on the ground and your back straight.
  2. Hold a dumbbell in one hand with your palm facing up and your arm fully extended.
  3. Place your other hand on your hip for stability.
  4. Slowly curl the dumbbell towards your shoulder, keeping your upper arm stationary.
  5. Pause for a moment at the top of the movement, squeezing your bicep.
  6. Slowly lower the dumbbell back to the starting position.
  7. Repeat for the desired number of repetitions.
  8. Switch arms and repeat the exercise.

Muscles Worked

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

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