Dumbbell One Arm Seated Bicep Curl on Exercise Ball

Setup

1. 01Sit tall on a stability ball with feet flat and hip width apart.
2. 02Hold a dumbbell in one hand at your side, palm forward.
3. 03Rest the free hand on your thigh or hip.
4. 04Brace the trunk so the ball stays still.

Execution

1. 01Curl the dumbbell toward the shoulder without leaning back.
2. 02Keep the elbow pinned near your ribs.
3. 03Squeeze the biceps at the top.
4. 04Lower under control to a fully straight arm.

Checkpoints

• -The torso stays upright with no side lean toward the loaded arm.
• -The ball does not roll or wobble during reps.
• -The elbow stays fixed at the side.
• -Both feet keep even pressure on the floor.

Common mistakes

• -Leaning away from the dumbbell to hoist it up.
• -Letting the ball drift as the set fatigues.
• -Swinging the weight with hip motion.
• -Slumping the spine instead of sitting tall.