Biceps exercise · medicine ball
Weighted Seated Bicep Curl (on Stability Ball)
The weighted seated bicep curl (on stability ball) is a medicine ball exercise that targets the biceps, with the forearms assisting.
- Target muscle
- Biceps
- Also works
- Forearms
- Equipment
- Medicine ball
- Body part
- Upper arms
How to do the weighted seated bicep curl (on stability ball)
- Sit on a stability ball with your feet flat on the ground and your back straight.
- Hold a medicine ball with an underhand grip, palms facing up, and let your arms hang down by your sides.
- Keeping your upper arms stationary, exhale and curl the medicine ball up towards your shoulders.
- Pause for a moment at the top, squeezing your biceps.
- Inhale and slowly lower the medicine ball back down to the starting position.
- Repeat for the desired number of repetitions.
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 work as secondary muscles. See all biceps exercises or every medicine ball exercise.
