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Seated One-Arm Dumbbell Biceps 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
- 01Sit tall on a stability ball with a dumbbell in one hand, palm forward.
- 02Plant both feet, then lift the foot opposite the working arm a few inches off the floor.
- 03Extend the raised leg slightly and brace the core hard.
- 04Keep the free hand off the ball to preserve the balance demand.
Execution
- 01Curl the dumbbell up while keeping the hips and ball completely still.
- 02Squeeze the biceps at the top without leaning away from the weight.
- 03Lower under control to full elbow extension.
- 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.
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