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All exercises

Dumbbell one arm seated bicep curl on exercise ball

Intermediate

Dumbbell one arm seated bicep curl on exercise 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 an exercise ball with your feet flat on the ground and your back straight.
  2. 2Hold a dumbbell in one hand with your palm facing up and your arm fully extended.
  3. 3Keeping your upper arm stationary, curl the dumbbell towards your shoulder by contracting your biceps.
  4. 4Pause for a moment at the top, then slowly lower the dumbbell back to the starting position.
  5. 5Repeat for the desired number of repetitions, then switch arms.

What to do instead

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

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 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