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All exercises

Dumbbell alternating seated bicep curl on exercise ball

Intermediate

Dumbbell alternating seated bicep curl on exercise ball is a isolation dumbbell exercise for the biceps, also working the forearms.

What it works

Primary muscle

Biceps

Also works

Forearms

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

How to do it

  1. 1Sit on an exercise ball with your feet flat on the ground and your back straight.
  2. 2Hold a dumbbell in each hand with your palms facing forward and your arms fully extended.
  3. 3Keeping your upper arms stationary, exhale and curl one dumbbell while rotating your forearm until your palm is facing your shoulder.
  4. 4Inhale and slowly lower the dumbbell back to the starting position.
  5. 5Repeat the curl with the other arm.
  6. 6Continue alternating curls for the desired number of repetitions.

What to do instead

  • Biceps leg concentration curlBodyweight
  • Bodyweight side lying biceps curlBodyweight
  • Weighted seated bicep curl (on stability ball)Other
  • Barbell seated close-grip concentration curlBarbell
  • Ez-bar biceps curl (with arm blaster)EZ bar
  • Dumbbell one arm seated bicep curl on exercise ballDumbbell

Easier variations

  • Biceps leg concentration curlBodyweight
  • Bodyweight side lying biceps curlBodyweight
  • Lever bicep curlMachine
  • Dumbbell alternate biceps curlDumbbell

Harder variations

  • Dumbbell seated one arm bicep curl on exercise ball with leg raisedDumbbell
  • Dumbbell alternating bicep curl with leg raised on exercise ballDumbbell
  • Dumbbell bicep curl on exercise ball with leg raisedDumbbell
  • Dumbbell biceps curl v sit on bosu ballDumbbell
Logged today · 90 seconds restDumbbell alternating seated bicep curl on exercise ball

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More Arms exercises

  • Assisted standing triceps extension (with towel)Other
  • Assisted triceps dip (kneeling)Machine
  • Band alternating biceps curlResistance band
  • Band biceps curlResistance band
  • Band close-grip push-upResistance band
  • Band concentration curlResistance band