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Dumbbell Alternating Seated Bicep Curl on Exercise Ball

A seated alternating dumbbell curl on a stability ball that isolates the biceps one arm at a time while the unstable seat keeps the trunk engaged.

ArmsDumbbellElbow flexion
GoLightWeight mediadumbbell-alternating-seated-bicep-curl-on-exercise-ball

Demonstration coming soon

Primary

Biceps brachii

Secondary

BrachialisForearm flexorsCore

Equipment

Dumbbell

Pattern

Elbow flexion

Setup

  1. 01Sit on the center of an exercise ball with feet flat and about hip width apart.
  2. 02Hold a dumbbell in each hand with arms hanging at the sides, palms forward.
  3. 03Sit tall with the chest up and shoulders pulled back.
  4. 04Brace the trunk lightly to keep the ball still.

Execution

  1. 01Curl one dumbbell toward the shoulder while the other arm stays extended.
  2. 02Keep the working elbow pinned to the ribcage through the whole arc.
  3. 03Lower the dumbbell under control to full elbow extension.
  4. 04Alternate arms in a steady rhythm without rocking on the ball.

Checkpoints

  • -The ball stays still; the hips do not shift side to side.
  • -The upper arm remains vertical, only the forearm moves.
  • -The torso stays upright with no backward lean.
  • -Both feet stay flat and evenly weighted.

Common mistakes

  • -Bouncing on the ball to generate momentum.
  • -Leaning away from the working arm.
  • -Curling both arms at once out of impatience with the tempo.
  • -Cutting the lowering phase short.

Programming notes

  • -Use 2 to 4 sets of 10 to 15 reps per arm.
  • -Choose a load slightly lighter than a bench-seated curl to keep balance intact.
  • -Works well late in an arm session when the biceps are already fatigued.

Related exercises

Dumbbell Alternating Bicep Curl with Leg Raised on Exercise Ball

Dumbbell / Arms

Dumbbell Seated Biceps Curl (On Stability Ball)

Dumbbell / Arms

Dumbbell Alternate Biceps Curl

Dumbbell / Arms

Dumbbell Seated Bicep Curl

Dumbbell / Arms

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