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All exercises

Dumbbell bicep curl on exercise ball with leg raised

Advanced

Dumbbell bicep curl on exercise ball with leg raised 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. 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. 3Slowly curl the dumbbells towards your shoulders, keeping your elbows close to your sides.
  4. 4Pause for a moment at the top of the movement, then slowly lower the dumbbells back to the starting position.
  5. 5While performing the bicep curl, raise one leg off the ground and hold it in the air for the duration of the exercise.
  6. 6Repeat for the desired number of repetitions, then switch legs and repeat.

What to do instead

  • Dumbbell alternating bicep curl with leg raised on exercise ballDumbbell
  • 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 bicep curl on exercise ball with leg raised

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