Biceps exercise · dumbbell
Dumbbell Seated One Arm Bicep Curl on Exercise Ball with Leg Raised
The dumbbell seated one arm 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 seated one arm 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 one hand with your palm facing up and your arm fully extended.
- Place your other hand on your hip for stability.
- Slowly curl the dumbbell towards your shoulder, keeping your upper arm stationary.
- Pause for a moment at the top of the movement, squeezing your bicep.
- Slowly lower the dumbbell back to the starting position.
- Repeat for the desired number of repetitions.
- Switch arms and repeat the exercise.
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.
