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Dumbbell Bicep Curl on Exercise Ball with Leg Raised

Dumbbell Bicep Curl on Exercise Ball with Leg Raised

The dumbbell bicep curl on an exercise ball with leg raised is a fantastic exercise that targets the biceps, core, and stabilizer muscles. This exercise adds an extra challenge and engages more muscle groups than a traditional bicep curl by incorporating the exercise ball and raising one leg. To perform this exercise, you will need an exercise ball and a pair of dumbbells that match your fitness level. Start by sitting on the exercise ball with proper posture, feet planted firmly on the ground. Raise one leg off the ground while maintaining your balance on the ball. This will engage your core muscles for added stability. Holding the dumbbells in each hand, fully extend your arms with your palms facing forward. Keeping your elbows close to your sides, slowly curl the dumbbells upward towards your shoulders, contracting your biceps. Hold the contraction for a second and then slowly lower the dumbbells back to the starting position. Remember to focus on maintaining proper form throughout the exercise. Keep your core tight, shoulders relaxed, and avoid swinging the weights. Aim for a controlled and steady movement to optimize muscle activation. Incorporating the dumbbell bicep curl on an exercise ball with leg raised into your workout routine can help you build stronger biceps, improve your core stability, and enhance overall upper body strength. Adjust the weight of the dumbbells to challenge yourself without sacrificing proper form. Give this exercise a try and watch your biceps and core muscles grow stronger!


  • Start by sitting on an exercise ball, making sure your feet are flat on the ground and shoulder-width apart.
  • Hold a dumbbell in each hand with your palms facing forward.
  • Extend your arms down by your sides and keep your elbows close to your torso.
  • Slowly raise one leg off the ground and maintain your balance on the exercise ball.
  • While keeping your upper arms stationary, exhale and curl the dumbbells as you contract your biceps.
  • Continue to raise the dumbbells until your forearms are nearly at your biceps.
  • Pause for a brief moment to squeeze your biceps.
  • Inhale and slowly begin to lower the dumbbells back to the starting position.
  • Repeat the movement for the desired number of repetitions.
  • Switch legs and repeat the exercise, maintaining proper form throughout.

Tips & Tricks

  • Focus on maintaining stability and control throughout the exercise.
  • Engage your core muscles to help stabilize your body on the exercise ball.
  • Keep your spine neutral and avoid excessive arching or rounding of your back.
  • Maintain a steady and controlled pace while performing the exercise.
  • Ensure that you are using proper form and technique to maximize effectiveness and minimize the risk of injury.
  • Choose an appropriate weight dumbbell that challenges your biceps without sacrificing form.
  • Contract your bicep muscles fully at the top of the movement and control the weight as you lower it.
  • Keep your shoulders relaxed and avoid shrugging or using excessive momentum.
  • Remember to breathe throughout the movement to oxygenate your muscles.
  • Avoid using your legs to assist in the movement and focus on solely using your bicep muscles.

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