Kneeling Dumbbell Biceps Curl Exercise Ball

Setup

1. 01Kneel behind a stability ball with a dumbbell in each hand.
2. 02Drape the upper arms and armpits over the top of the ball.
3. 03Let the arms hang down the far side of the ball, palms up.
4. 04Set an upright kneeling posture with the core braced.

Execution

1. 01Curl both dumbbells up while the upper arms stay pressed into the ball.
2. 02Squeeze the biceps at the top without lifting the elbows off the ball.
3. 03Lower under control until the elbows are almost fully straight.
4. 04Keep steady pressure into the ball so it does not roll.

Checkpoints

• -Upper arms stay in contact with the ball for the entire set.
• -Torso stays tall, not slumping over the ball.
• -Elbows reach near-full extension at the bottom.
• -The ball stays still between reps.

Common mistakes

• -Lifting the elbows off the ball to finish heavy reps.
• -Bouncing out of the bottom of the curl.
• -Rocking the hips to generate momentum.
• -Letting the ball roll forward and slackening the stretch.