Dumbbell One Arm Concentration Curl (On Stability Ball)

Setup

1. 01Sit on a stability ball with feet wide and flat for a stable base.
2. 02Hold a dumbbell in one hand and lean the torso slightly forward.
3. 03Brace the back of the working upper arm against the inside of the same-side thigh.
4. 04Let the arm hang straight with the palm facing away from the thigh.

Execution

1. 01Curl the dumbbell toward the shoulder while the upper arm stays braced on the thigh.
2. 02Supinate fully so the palm faces the shoulder at the top.
3. 03Squeeze the biceps for a beat at peak contraction.
4. 04Lower slowly to a completely straight elbow.

Checkpoints

• -The upper arm never leaves the thigh during the rep.
• -The ball stays still; the hips do not rock to assist.
• -Full extension is reached at the bottom of each rep.
• -The torso angle stays constant instead of heaving upright.

Common mistakes

• -Rocking on the ball to swing the dumbbell up.
• -Letting the elbow slide off the thigh mid-set.
• -Stopping short of full extension to keep tension easy.
• -Leaning back to finish reps that the biceps cannot.