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Seated One-Arm Dumbbell Biceps Curl on Exercise Ball

A single-arm dumbbell curl performed seated on a stability ball, adding a light core and posture demand to standard biceps work.

ArmsDumbbellElbow flexion
GoLightWeight mediadumbbell-one-arm-seated-bicep-curl-on-exercise-ball

Demonstration coming soon

Primary

Biceps brachii

Secondary

BrachialisBrachioradialisCore

Equipment

Dumbbell

Pattern

Elbow flexion

Setup

  1. 01Sit tall on a stability ball with feet flat and hip width apart.
  2. 02Hold a dumbbell in one hand at your side, palm forward.
  3. 03Rest the free hand on your thigh or hip.
  4. 04Brace the trunk so the ball stays still.

Execution

  1. 01Curl the dumbbell toward the shoulder without leaning back.
  2. 02Keep the elbow pinned near your ribs.
  3. 03Squeeze the biceps at the top.
  4. 04Lower under control to a fully straight arm.

Checkpoints

  • -The torso stays upright with no side lean toward the loaded arm.
  • -The ball does not roll or wobble during reps.
  • -The elbow stays fixed at the side.
  • -Both feet keep even pressure on the floor.

Common mistakes

  • -Leaning away from the dumbbell to hoist it up.
  • -Letting the ball drift as the set fatigues.
  • -Swinging the weight with hip motion.
  • -Slumping the spine instead of sitting tall.

Programming notes

  • -Use 3 sets of 10 to 15 reps per arm with moderate weight.
  • -Treat it as an accessory; use a bench when chasing maximum biceps load.
  • -Keep rest short since the loads are lighter than braced curls.

Related exercises

Seated Alternating Dumbbell Biceps Curl on Exercise Ball

Dumbbell / Arms

Seated Dumbbell Biceps Curl (On Stability Ball)

Dumbbell / Arms

Weighted Seated Biceps Curl (On Stability Ball)

Medicine Ball / Arms

Seated Dumbbell Biceps Curl

Dumbbell / Arms

Out now

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Free to download, no account required to start. Android is on the way.

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