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Dumbbell Alternating Bicep Curl with Leg Raised on Exercise Ball

Dumbbell Alternating Bicep Curl with Leg Raised on Exercise Ball

The Dumbbell Alternating Bicep Curl with Leg Raised on Exercise Ball is a highly effective compound exercise that targets your biceps, core, and stability muscles. By incorporating an exercise ball and a dumbbell into this curl variation, you add an additional level of challenge and engage multiple muscle groups simultaneously. During this exercise, you stand upright with your feet shoulder-width apart and an exercise ball positioned at your back. Holding a dumbbell in each hand, keep your elbows close to your sides and palms facing forward. Begin by curling one dumbbell towards your shoulder as you raise the opposite leg off the ground, resting the top of your foot on the exercise ball. Slowly lower the dumbbell, return your foot to the ground, and repeat the movement with the opposite arm and leg. This exercise not only strengthens and shapes your bicep muscles, but it also benefits your core stability and balance. Balancing on the exercise ball requires constant engagement of your abdominal muscles, lower back, and hip stabilizers, helping you to develop a stronger and more resilient core. The alternating arm and leg movements further challenge your coordination and overall body control. Remember to start with a weight that challenges you but doesn't compromise your form. Gradually increase the weight as your strength improves. It is essential to maintain proper posture and control throughout the exercise to maximize its effectiveness and prevent any undue strain on your joints. Incorporating the Dumbbell Alternating Bicep Curl with Leg Raised on Exercise Ball into your workout routine can help you achieve stronger biceps, improve core stability, and challenge your balance. Adding variation to your exercise regimen not only keeps things interesting but also allows you to work different muscle groups in new ways, leading to enhanced overall fitness and strength.


  • Begin by sitting on an exercise ball and gripping a dumbbell in each hand, palms facing forward.
  • Place your feet firmly on the ground, shoulder-width apart.
  • Keep your back straight, engage your core, and maintain a neutral spine throughout the movement.
  • With your left foot lifted slightly off the ground, slowly bring the dumbbell in your right hand towards your right shoulder, keeping your upper arm stationary.
  • Contract your bicep muscles at the top of the movement, then slowly lower the dumbbell back to the starting position.
  • Switch sides and repeat the same movement with your left arm and right leg lifted.
  • Continue alternating the bicep curls while raising and lowering your legs on the exercise ball.
  • Perform the desired number of repetitions for each side, maintaining control and proper form throughout the exercise.

Tips & Tricks

  • Focus on maintaining good posture and engaging your core throughout the exercise.
  • Keep your elbows close to your sides and avoid swinging or using momentum to lift the dumbbells.
  • Choose an appropriate weight that challenges you but allows you to perform the exercise with proper form.
  • Control the eccentric (lowering) phase of the movement to maximize muscle activation and enhance strength gains.
  • Try to lift and lower the dumbbell in a slow and controlled manner to increase time under tension and promote muscle growth.
  • Keep your non-working leg raised on the exercise ball and use your stabilizer muscles to maintain balance and stability.
  • Breathe out as you curl the dumbbell up and breathe in as you lower it back down.
  • Include this exercise in your bicep training routine 2-3 times per week to see progress.
  • Always warm up before performing this exercise to prevent injury and increase your range of motion.
  • If you find it challenging to maintain balance, start by practicing the leg raise on an exercise bench before progressing to an exercise ball.

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