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Dumbbell Bicep Curl on Stability Ball
Seated dumbbell bicep curl on a stability ball that targets biceps brachii while engaging core for stability, building arm strength and balance through unstable surface challenge.
About Exercise
Equipment
Dumbbells, Stability Ball
Difficulty
3/5 • Intermediate
Primary Muscle Groups
Biceps
Secondary Muscles
Abs, Obliques, Shoulders, Lower Back
Popularity Score
5
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapBiceps
10/10Long Head, Short Head, Brachialis
Forearms
7/10Flexors
Abs
5/10Rectus Abdominis
Obliques
4/10External Obliques
Shoulders
3/10Anterior Delts
Lower Back
3/10Erector Spinae
Programming
Typical Rep Range
8-15 reps
Rest Between Sets
60-90 seconds
How to Perform
Sit upright on a stability ball with feet flat on the floor hip-width apart, back straight and core engaged. Hold a dumbbell in each hand with arms extended down by your sides, palms facing forward.
- Keep elbows tucked to your torso, exhale and curl dumbbells upward toward shoulders, rotating wrists for supination.
- Squeeze biceps at the top for a brief pause.
- Inhale and slowly lower dumbbells back to starting position with control.
- Avoid locking elbows at the bottom to maintain tension.
- Repeat for desired repetitions while stabilizing on the ball.
Coaching Tips
Form Cues
- Elbows tucked close
- Squeeze at top
- Core braced tight
- Controlled descent
- No swinging
Breathing
Inhale during the lowering phase and exhale as you curl the weights upward, bracing your core throughout.
Tempo
2-1-1
Range of Motion
Lower until arms are fully extended without locking elbows; curl until dumbbells reach shoulder height with forearms near biceps.
Safety
Safety Notes
- Start with lighter weights to master balance
- Brace core to protect spine
- Use properly inflated ball sized for 90-degree hip-knee angle
- Avoid if unsteady on ball; use wall support
- Do not hyperextend elbows
Spotting
Spotting not typically required; assist by stabilizing the ball if needed for beginners.
Common Mistakes
- Swinging weights with momentum
- Flaring elbows outward
- Arching back on ball
- Locking elbows at bottom
- Poor core engagement causing instability
When to Avoid
- Acute wrist strain
- Lower back injury
- Balance disorders
Flexibility Needed
- Adequate shoulder flexion
- Wrist extension mobility
Build Up First
- Master basic seated bicep curl
- Core stability competency
Also known as
Stability Ball Dumbbell Curl, Swiss Ball Bicep Curl, Exercise Ball Bicep Curl
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