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All exercises

Dumbbell alternating bicep curl with leg raised on exercise ball

Advanced

Dumbbell alternating bicep curl with leg raised on exercise ball is a isolation dumbbell exercise for the biceps, also working the forearms and front delts.

What it works

Primary muscle

Biceps

Also works

ForearmsFront delts

Equipment
Dumbbell
Type
Isolation · Pull
Logged as
Weight × reps
Suggested rest
90 seconds

How to do it

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

What to do instead

  • Dumbbell bicep curl on exercise ball with leg raisedDumbbell
  • Dumbbell seated one arm bicep curl on exercise ball with leg raisedDumbbell
  • Dumbbell biceps curl v sit on bosu ballDumbbell
  • Dumbbell bicep curl lunge with bowling motionDumbbell
  • Cable overhead curl on exercise ballCable
  • Biceps leg concentration curlBodyweight

Easier variations

  • Dumbbell alternate hammer preacher curlDumbbell
  • Dumbbell bicep curl with stork stanceDumbbell
  • Dumbbell biceps curl (with arm blaster)Dumbbell
  • Dumbbell incline biceps curlDumbbell
Logged today · 90 seconds restDumbbell alternating bicep curl with leg raised on exercise ball

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