Fitwill stands in solidarity with Ukraine

Dumbbell Kneeling Bicep Curl Exercise Ball

Dumbbell Kneeling Bicep Curl Exercise Ball

The Dumbbell Kneeling Bicep Curl Exercise Ball is a dynamic exercise that targets the biceps and engages the core muscles as well. This exercise is a combination of the traditional bicep curl and the stability challenge provided by an exercise ball. By incorporating the exercise ball, it adds an element of instability, requiring the muscles to work harder to maintain balance throughout the movement. Using dumbbells allows for a greater range of motion compared to using a barbell, which can help to fully activate the biceps muscle fibers. By performing this exercise in a kneeling position, it reduces the involvement of other muscles and isolates the biceps even further, effectively targeting and sculpting these muscles. The exercise ball adds an additional challenge by requiring the core muscles to engage to stabilize the body. This can help improve overall core strength and stability. Additionally, the exercise ball forces a greater activation of the stabilizer muscles in the shoulders and forearms, enhancing overall muscle development in these areas. Incorporating the Dumbbell Kneeling Bicep Curl Exercise Ball into your workout routine can be an effective way to strengthen and tone your biceps, enhance core stability, and improve overall upper body strength. To maximize the potential benefits of this exercise, it is important to maintain proper form and control throughout the movement.


  • Start by kneeling down on an exercise ball with your feet resting against a wall for stability.
  • Hold a dumbbell in each hand, with your palms facing up and elbows bent at your sides.
  • Slowly curl the dumbbells towards your shoulders, keeping your elbows stationary and your upper arms still.
  • Squeeze your biceps at the top of the movement, then slowly lower the dumbbells back to the starting position.
  • Repeat for the desired number of repetitions.

Tips & Tricks

  • Focus on maintaining proper form throughout the exercise to maximize the effectiveness of each repetition.
  • Engage your core muscles to stabilize your body and avoid excessive swinging of the dumbbells.
  • Squeeze your biceps at the top of the movement to ensure a strong contraction.
  • Control the downward phase of the exercise to challenge your muscles eccentrically and reduce the risk of injury.
  • Choose an appropriate dumbbell weight that allows you to perform the exercise with proper form and without straining.
  • Incorporate a variety of rep ranges (e.g., low, moderate, high) to stimulate your muscles in different ways and promote growth and strength.
  • Ensure that you warm up adequately before performing this exercise to prepare your muscles and joints for the movement.
  • Breathe properly throughout the exercise by exhaling during the lifting phase and inhaling during the lowering phase.
  • Avoid using momentum to lift the dumbbells by maintaining a slow and controlled movement throughout.
  • Gradually increase the intensity of your workouts by either increasing the weight, the number of sets, or the frequency of training sessions.

Related Exercises

Elevate Your Workouts Today

Ready to transform your training? Download Fitwill and see the difference!

App screenshot