Safety Notes

• Use a properly inflated, size-appropriate stability ball to avoid bursting.
• Start with light weight to master balance before progressing.
• Keep workspace clear of obstacles to prevent falls.
• Avoid if you have acute wrist or elbow issues.
• Inspect ball for damage before use.
• Consult a professional if new to unstable surface training.

Spotting

Spotting not required; focus on self-control with light weights. Use safeties like a stable chair nearby if balance is a concern for beginners.

Common Mistakes

• Swinging the weight with torso
• Rounding the back on the ball
• Using free hand for support
• Locking elbows at bottom
• Poor ball stability from narrow feet

• Acute elbow or wrist injuries
• Lower back pain
• Balance impairments
• Recent abdominal surgery

• Adequate shoulder flexion for arm positioning
• Wrist mobility for supinated grip

Build Up First

• Mastery of standard dumbbell curls
• Familiarity with stability ball sitting for balance
• Basic core bracing technique