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Dumbbell Bicep Curl on Exercise Ball with Leg Raised

A dumbbell curl performed seated on a stability ball with one foot lifted, combining elbow flexion with core and balance demand.

ArmsDumbbellElbow flexion

Primary

Biceps brachii

Secondary

BrachialisRectus abdominisHip flexors

Equipment

Dumbbell

Pattern

Elbow flexion

Setup

  1. 01Sit tall on a stability ball holding two dumbbells.
  2. 02Plant both feet hip width on the floor.
  3. 03Let the arms hang with palms facing forward.
  4. 04Lift one foot a few inches off the floor.

Execution

  1. 01Curl both dumbbells toward the shoulders.
  2. 02Keep the raised leg still as the weights move.
  3. 03Squeeze the biceps at the top of the curl.
  4. 04Lower under control, then switch legs between sets.

Checkpoints

  • -Elbows stay pinned to the sides throughout.
  • -Torso stays upright with no wobble on the ball.
  • -The raised foot holds steady off the floor.
  • -Wrists stay straight, not curled back.

Common mistakes

  • -Rocking on the ball to swing the weights up.
  • -Letting the raised foot tap down mid set.
  • -Drifting the elbows forward into a front raise.
  • -Using loads too heavy to keep balance.

Programming notes

  • -Use 2 to 3 sets of 8 to 12 reps per leg position.
  • -Go lighter than a standing curl; balance limits load.
  • -Progress by extending the raised leg fully straight.

Related exercises

Dumbbell Bicep Curl with Stork Stance

Dumbbell / Arms

Dumbbell Seated Bicep Curl

Dumbbell / Arms

Dumbbell Curl

Dumbbell / Arms

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