Dumbbell Seated Biceps Curl (On Stability Ball)

Setup

1. 01Sit tall on a stability ball with feet flat and about hip width apart.
2. 02Hold a dumbbell in each hand at your sides with palms facing forward.
3. 03Brace the core and set the shoulder blades down and back.
4. 04Find a stable base before starting; the ball should not roll during the set.

Execution

1. 01Curl both dumbbells up by bending the elbows, keeping the upper arms vertical.
2. 02Squeeze the biceps at the top without letting the elbows drift forward.
3. 03Lower the dumbbells under control to a full elbow extension.
4. 04Maintain an upright, still torso on the ball throughout.

Checkpoints

• -Hips and the ball stay motionless from rep to rep.
• -Elbows stay at the sides rather than drifting forward.
• -Wrists stay neutral, not curled back under load.
• -Each rep travels from full extension to full flexion.

Common mistakes

• -Bouncing on the ball to generate momentum.
• -Leaning back at the top of the curl.
• -Cutting the range short at the bottom.
• -Letting the feet slide and the ball drift.