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Dumbbell Seated One Arm Bicep Curl on Exercise Ball with Leg Raised

A single-arm curl performed on a stability ball with one foot lifted, combining biceps work with a significant balance and core anti-rotation challenge.

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

Demonstration coming soon

Primary

Biceps brachii

Secondary

CoreHip flexorsBrachialisForearms

Equipment

Dumbbell

Pattern

Elbow flexion

Setup

  1. 01Sit tall on a stability ball with a dumbbell in one hand, palm forward.
  2. 02Plant both feet, then lift the foot opposite the working arm a few inches off the floor.
  3. 03Extend the raised leg slightly and brace the core hard.
  4. 04Keep the free hand off the ball to preserve the balance demand.

Execution

  1. 01Curl the dumbbell up while keeping the hips and ball completely still.
  2. 02Squeeze the biceps at the top without leaning away from the weight.
  3. 03Lower under control to full elbow extension.
  4. 04Finish the set, switch the raised leg and working arm, and repeat.

Checkpoints

  • -The ball does not roll or wobble during reps.
  • -Torso stays vertical with no lean toward either side.
  • -The raised leg holds its height for the whole set.
  • -The curl itself stays strict from full extension to full flexion.

Common mistakes

  • -Letting the torso tilt away from the loaded side.
  • -Dropping the raised foot between reps.
  • -Swinging the dumbbell to survive the balance demand.
  • -Loading so heavy that both balance and curl form fall apart.

Programming notes

  • -Use 2 to 3 sets of 8 to 12 reps per side with a light dumbbell.
  • -Treat it as a stability and accessory drill, not a biceps mass builder.
  • -Progress balance first (longer sets, slower tempo) before adding load.

Related exercises

Dumbbell One Arm Seated Bicep Curl on Exercise Ball

Dumbbell / Arms

Dumbbell Seated Biceps Curl (On Stability Ball)

Dumbbell / Arms

Dumbbell Bicep Curl on Exercise Ball with Leg Raised

Dumbbell / Arms

Dumbbell Alternating Bicep Curl with Leg Raised on Exercise Ball

Dumbbell / Arms

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