Dumbbell Alternating Seated Bicep Curl on Exercise Ball

Setup

1. 01Sit on the center of an exercise ball with feet flat and about hip width apart.
2. 02Hold a dumbbell in each hand with arms hanging at the sides, palms forward.
3. 03Sit tall with the chest up and shoulders pulled back.
4. 04Brace the trunk lightly to keep the ball still.

Execution

1. 01Curl one dumbbell toward the shoulder while the other arm stays extended.
2. 02Keep the working elbow pinned to the ribcage through the whole arc.
3. 03Lower the dumbbell under control to full elbow extension.
4. 04Alternate arms in a steady rhythm without rocking on the ball.

Checkpoints

• -The ball stays still; the hips do not shift side to side.
• -The upper arm remains vertical, only the forearm moves.
• -The torso stays upright with no backward lean.
• -Both feet stay flat and evenly weighted.

Common mistakes

• -Bouncing on the ball to generate momentum.
• -Leaning away from the working arm.
• -Curling both arms at once out of impatience with the tempo.
• -Cutting the lowering phase short.