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Dumbbell Biceps Curl with Overhead Extension on Stability Ball

Dumbbell Biceps Curl with Overhead Extension on Stability Ball

The Dumbbell Biceps Curl with Overhead Extension on Stability Ball is a fantastic exercise that targets multiple muscle groups in your upper body. By combining two effective movements, you can maximize your workout and get stronger, more defined biceps and triceps, while also engaging your core muscles for stability and balance. First, let's break down the two main components of this exercise. The dumbbell biceps curl is a classic exercise that primarily targets the biceps brachii, the muscles on the front of your upper arms. By holding a dumbbell in each hand and curling them towards your shoulders, you effectively isolate and strengthen these muscles. The overhead extension, on the other hand, focuses on the triceps brachii, the muscles on the back of your upper arms. With the stability ball acting as a support for your upper back, you can easily perform controlled overhead extensions with the dumbbells. This movement helps to elongate and strengthen your triceps, giving your arms a more toned appearance. By combining these two movements, you not only engage your biceps and triceps but also challenge your core stability. The stability ball forces you to activate your abdominal and back muscles to maintain balance throughout the exercise. This added element turns the exercise into a full-body workout, helping you improve overall strength and stability. Remember to start with lighter dumbbells and gradually increase the weight as you get more comfortable with the exercise. Keep proper form throughout the movement, maintaining a slight bend in your knees, and engaging your core to prevent any excessive movement in your lower back. With consistency and proper technique, the Dumbbell Biceps Curl with Overhead Extension on Stability Ball can be a valuable addition to your upper body workout routine.


  • Sit on a stability ball with your feet flat on the floor and hold a dumbbell in each hand, keeping your palms facing forward.
  • Extend your arms straight up above your head, keeping your elbows close to your ears.
  • Slowly lower the dumbbells behind your head, bending your elbows and keeping your upper arms stationary.
  • Pause for a moment and then return to the starting position by straightening your arms.
  • Once you are back in the starting position, curl the dumbbells towards your shoulders, bending at your elbows.
  • Pause for a moment at the top of the curl and then slowly lower the dumbbells back to the starting position.
  • Repeat the exercise for the recommended number of repetitions.

Tips & Tricks

  • Ensure proper form and technique to prevent injury and maximize results.
  • Incorporate a full range of motion, allowing your arms to fully extend and contract during each repetition.
  • Engage your core muscles and maintain a stable position on the stability ball by evenly distributing your weight.
  • Start with a weight that challenges you but allows you to maintain proper form throughout each set.
  • Focus on the mind-muscle connection by consciously contracting your biceps and triceps during the curl and extension phases respectively.
  • Breathe properly by inhaling during the eccentric phase (lowering the weight) and exhaling during the concentric phase (lifting the weight).
  • Gradually increase the weight over time to continuously challenge your muscles and promote growth.
  • Consider alternating between different variations of biceps curls (e.g., hammer curls, preacher curls) to target different muscle fibers.
  • Ensure adequate rest between sets to allow your muscles to recover and avoid overtraining.
  • Maintain a balanced diet and proper nutrition to support muscle growth and recovery.

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