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Alternating Dumbbell Biceps Curl with Leg Raised on Exercise Ball

An alternating dumbbell curl performed seated on a stability ball with one foot lifted, training the biceps while adding a trunk and hip stability demand.

ArmsDumbbellElbow flexion
GoLightWeight mediadumbbell-alternating-bicep-curl-with-leg-raised-on-exercise-ball

Demonstration coming soon

Primary

Biceps brachii

Secondary

BrachialisForearm flexorsCoreHip flexors

Equipment

Dumbbell

Pattern

Elbow flexion

Setup

  1. 01Sit tall on the center of an exercise ball with a dumbbell in each hand.
  2. 02Plant one foot flat on the floor and extend the other leg straight out, holding it off the ground.
  3. 03Let the arms hang at the sides with palms facing forward.
  4. 04Brace the trunk and square the shoulders before the first rep.

Execution

  1. 01Curl one dumbbell toward the shoulder while keeping the upper arm pinned to the side.
  2. 02Squeeze the biceps at the top without leaning back on the ball.
  3. 03Lower the dumbbell under control until the elbow is fully extended.
  4. 04Repeat with the other arm, keeping the raised leg still throughout.

Checkpoints

  • -The raised leg stays extended and off the floor for the whole set.
  • -The torso does not rock or wobble as arms alternate.
  • -Elbows stay fixed at the sides, not drifting forward.
  • -Each rep reaches full extension at the bottom.

Common mistakes

  • -Letting the ball roll or the hips shift to swing the weight up.
  • -Dropping the raised leg between reps.
  • -Shortening the range and never fully extending the elbow.
  • -Using loads so heavy that balance breaks down.

Programming notes

  • -Use 2 to 3 sets of 8 to 12 reps per arm with a lighter load than a standard curl.
  • -Switch the raised leg halfway through the set or between sets to balance the stability work.
  • -Treat this as an accessory or core-integration drill, not a primary biceps loader.

Related exercises

Seated Alternating Dumbbell Biceps Curl on Exercise Ball

Dumbbell / Arms

Dumbbell Biceps Curl on Exercise Ball with Leg Raised

Dumbbell / Arms

Seated One-Arm Dumbbell Biceps Curl on Exercise Ball with Leg Raised

Dumbbell / Arms

Alternating Dumbbell Curl

Dumbbell / Arms

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