Biceps exercise · dumbbell
Dumbbell Bicep Curl on Exercise Ball with Leg Raised
The dumbbell bicep curl on exercise ball with leg raised is a dumbbell exercise that targets the biceps, with the forearms and shoulders assisting.
How to do the dumbbell bicep curl on exercise ball with leg raised
- Sit on an exercise ball with your feet flat on the ground and your back straight.
- Hold a dumbbell in each hand with your palms facing forward and your arms fully extended.
- Slowly curl the dumbbells towards your shoulders, keeping your elbows close to your sides.
- Pause for a moment at the top of the movement, then slowly lower the dumbbells back to the starting position.
- While performing the bicep curl, raise one leg off the ground and hold it in the air for the duration of the exercise.
- Repeat for the desired number of repetitions, then switch legs and repeat.
Sets and reps
For muscle growth, 3–4 sets of 8–12 reps with 60–90 seconds of rest is a proven starting point. For strength, use a heavier weight for 3–5 sets of 3–6 reps and rest 2–3 minutes. Add a little weight once you hit the top of your rep range on every set.
Muscles worked
The main muscle is the biceps. The forearms and shoulders work as secondary muscles. See all biceps exercises or every dumbbell exercise.
