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운동 라이브러리
Seated One-Arm Dumbbell Biceps Curl on Exercise Ball
A single-arm dumbbell curl performed seated on a stability ball, adding a light core and posture demand to standard biceps work.
팔덤벨Elbow flexion
주동근
상완이두근
협응근
상완근완요골근코어
장비
덤벨
패턴
Elbow flexion
준비 자세
- 01Sit tall on a stability ball with feet flat and hip width apart.
- 02Hold a dumbbell in one hand at your side, palm forward.
- 03Rest the free hand on your thigh or hip.
- 04Brace the trunk so the ball stays still.
수행
- 01Curl the dumbbell toward the shoulder without leaning back.
- 02Keep the elbow pinned near your ribs.
- 03Squeeze the biceps at the top.
- 04Lower under control to a fully straight arm.
체크포인트
- -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.
흔한 실수
- -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.
프로그래밍 노트
- -Use 3 sets of 10 to 15 reps per arm with moderate weight.
- -Treat it as an accessory; use a bench when chasing maximum biceps load.
- -Keep rest short since the loads are lighter than braced curls.