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All exercises

Dumbbell seated one arm bicep curl on exercise ball with leg raised

Advanced

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

Trained one side at a time.

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 one hand with your palm facing up and your arm fully extended.
  3. 3Place your other hand on your hip for stability.
  4. 4Slowly curl the dumbbell towards your shoulder, keeping your upper arm stationary.
  5. 5Pause for a moment at the top of the movement, squeezing your bicep.
  6. 6Slowly lower the dumbbell back to the starting position.
  7. 7Repeat for the desired number of repetitions.
  8. 8Switch arms and repeat the exercise.

What to do instead

  • Dumbbell bicep curl on exercise ball with leg raisedDumbbell
  • Dumbbell alternating bicep curl with leg raised on exercise ballDumbbell
  • 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 seated one arm bicep curl on exercise ball with leg raised

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