Alternating Dumbbell Biceps Curl with Leg Raised on Exercise Ball
An alternating dumbbell curl performed seated on a stability ball with one foot lifted, training the biceps while adding a trunk and hip stability demand.
팔덤벨Elbow flexion
시작
끝
주동근
상완이두근
협응근
상완근전완 굴곡근코어고관절 굴곡근
장비
덤벨
패턴
Elbow flexion
준비 자세
01Sit tall on the center of an exercise ball with a dumbbell in each hand.
02Plant one foot flat on the floor and extend the other leg straight out, holding it off the ground.
03Let the arms hang at the sides with palms facing forward.
04Brace the trunk and square the shoulders before the first rep.
수행
01Curl one dumbbell toward the shoulder while keeping the upper arm pinned to the side.
02Squeeze the biceps at the top without leaning back on the ball.
03Lower the dumbbell under control until the elbow is fully extended.
04Repeat with the other arm, keeping the raised leg still throughout.
체크포인트
-The raised leg stays extended and off the floor for the whole set.
-The torso does not rock or wobble as arms alternate.
-Elbows stay fixed at the sides, not drifting forward.
-Each rep reaches full extension at the bottom.
흔한 실수
-Letting the ball roll or the hips shift to swing the weight up.
-Dropping the raised leg between reps.
-Shortening the range and never fully extending the elbow.
-Using loads so heavy that balance breaks down.
프로그래밍 노트
-Use 2 to 3 sets of 8 to 12 reps per arm with a lighter load than a standard curl.
-Switch the raised leg halfway through the set or between sets to balance the stability work.
-Treat this as an accessory or core-integration drill, not a primary biceps loader.
