Dumbbell Seated Biceps Curl (on stability ball)

Dumbbell Seated Biceps Curl (on stability ball)

The Dumbbell Seated Biceps Curl (on stability ball) is an effective exercise that targets and strengthens your biceps muscles. This exercise involves performing biceps curls while seated on a stability ball, which adds an element of instability to challenge your core muscles as well. To perform this exercise, you will need a pair of dumbbells and a stability ball. Start by sitting on the stability ball with your feet firmly planted on the floor. Maintain a straight back and engage your core muscles for stability. Hold a dumbbell in each hand, palms facing forward, and let your arms hang by your sides. Slowly exhale as you curl the dumbbells towards your shoulders, keeping your elbows close to your sides and your wrists straight. Focus on contracting your biceps throughout the movement. Pause for a moment at the top of the curl, and then inhale as you lower the dumbbells back down to the starting position in a controlled manner. Performing the Dumbbell Seated Biceps Curl on a stability ball not only targets your biceps, but also engages your core muscles to maintain balance and stability on the unstable surface. This exercise helps to improve biceps strength, increase overall arm definition, and enhance your stability and core strength. Remember to choose an appropriate weight that challenges you without compromising your form. Gradually increase the weight as you build strength and feel comfortable with the exercise. As with any strength training exercise, proper form and technique are essential to avoid injury and maximize benefits.


  • Sit on a stability ball with your feet flat on the floor and a dumbbell in each hand.
  • Hold the dumbbells with your arms fully extended, palms facing forward, and elbows close to your sides.
  • Keep your back straight and relax your shoulders.
  • While maintaining this position, slowly curl the dumbbells up towards your shoulders by contracting your biceps.
  • Pause for a second at the top of the movement, squeezing your biceps.
  • Lower the dumbbells back down to the starting position in a controlled manner.
  • Repeat for the desired number of repetitions.

Tips & Tricks

  • Start with a weight that allows you to perform the exercise with proper form and technique.
  • Maintain a neutral spine and engage your core as you perform the exercise on the stability ball.
  • Keep your elbows tight to your sides and avoid swinging the weights to prevent strain on the shoulders.
  • Focus on the mind-muscle connection, fully contracting your biceps as you curl the weights.
  • Exhale as you curl the dumbbells up toward your shoulders and inhale as you lower them down.
  • Gradually increase the weight as you get stronger to continue challenging your biceps muscles.
  • Consider alternating arms or performing the exercise with both arms simultaneously for variation.
  • Ensure you have a stable and secure seating position on the stability ball to avoid any accidents.
  • Take breaks between sets to allow for proper recovery and prevent overexertion.
  • Consult with a certified fitness professional for guidance and proper technique if you're new to this exercise.


Turn Sweat into Strength and Success

Achieve more with Fitwill: explore over 5000 exercises with images and videos, access built-in and custom workouts, perfect for both gym and home sessions, and see real results.

Start your journey. Download today!

Fitwill: App Screenshot
Fitwill stands in solidarity with Ukraine