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All exercises

Dumbbell one arm concentration curl (on stability ball)

Intermediate

Dumbbell one arm concentration curl (on stability ball) is a isolation dumbbell exercise for the biceps, also working the forearms.

Trained one side at a time.

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 a stability ball with your feet flat on the ground and your knees bent at a 90-degree angle.
  2. 2Hold a dumbbell in one hand with your palm facing up and your arm extended down towards the floor.
  3. 3Rest your elbow on the inside of your thigh, just above the knee.
  4. 4Keeping your upper arm stationary, exhale and curl the dumbbell up towards your shoulder while contracting your biceps.
  5. 5Pause for a moment at the top of the movement, then inhale and slowly lower the dumbbell back down to the starting position.
  6. 6Repeat for the desired number of repetitions, then switch arms and repeat.

What to do instead

  • Biceps leg concentration curlBodyweight
  • Bodyweight side lying biceps curlBodyweight
  • Weighted seated bicep curl (on stability ball)Other
  • Barbell standing concentration curlBarbell
  • Barbell seated close-grip concentration curlBarbell
  • Dumbbell standing one arm concentration curlDumbbell

Easier variations

  • Dumbbell alternate biceps curlDumbbell
  • Dumbbell alternate biceps curl (with arm blaster)Dumbbell
  • Dumbbell alternate preacher curlDumbbell
  • Dumbbell alternate seated hammer 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 one arm concentration curl (on stability 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