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Dumbbell One Arm Concentration Curl (On Stability Ball)
A concentration curl performed seated on a stability ball, isolating one biceps with a braced elbow while the unstable seat adds a light core and posture demand.
ArmsDumbbellElbow flexion
GoLightWeight mediadumbbell-one-arm-concentration-curl-on-stability-ball
Demonstration coming soon
Primary
Biceps brachii
Secondary
BrachialisForearm flexorsCore
Equipment
Dumbbell
Pattern
Elbow flexion
Setup
- 01Sit on a stability ball with feet wide and flat for a stable base.
- 02Hold a dumbbell in one hand and lean the torso slightly forward.
- 03Brace the back of the working upper arm against the inside of the same-side thigh.
- 04Let the arm hang straight with the palm facing away from the thigh.
Execution
- 01Curl the dumbbell toward the shoulder while the upper arm stays braced on the thigh.
- 02Supinate fully so the palm faces the shoulder at the top.
- 03Squeeze the biceps for a beat at peak contraction.
- 04Lower slowly to a completely straight elbow.
Checkpoints
- -The upper arm never leaves the thigh during the rep.
- -The ball stays still; the hips do not rock to assist.
- -Full extension is reached at the bottom of each rep.
- -The torso angle stays constant instead of heaving upright.
Common mistakes
- -Rocking on the ball to swing the dumbbell up.
- -Letting the elbow slide off the thigh mid-set.
- -Stopping short of full extension to keep tension easy.
- -Leaning back to finish reps that the biceps cannot.
Programming notes
- -Use 2 to 3 sets of 8 to 12 strict reps per arm.
- -Start with the weaker arm and match reps on the stronger side.
- -Choose a bench-based concentration curl when you want to push heavier loads.
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