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운동 라이브러리
Seated Dumbbell Biceps Curl (On Stability Ball)
A standard supinated dumbbell curl performed seated on a stability ball, adding a trunk stability demand while removing the leg drive and torso sway available when standing.
팔덤벨Elbow flexion
주동근
상완이두근
협응근
상완근전완코어
장비
덤벨
패턴
Elbow flexion
준비 자세
- 01Sit tall on a stability ball with feet flat and about hip width apart.
- 02Hold a dumbbell in each hand at your sides with palms facing forward.
- 03Brace the core and set the shoulder blades down and back.
- 04Find a stable base before starting; the ball should not roll during the set.
수행
- 01Curl both dumbbells up by bending the elbows, keeping the upper arms vertical.
- 02Squeeze the biceps at the top without letting the elbows drift forward.
- 03Lower the dumbbells under control to a full elbow extension.
- 04Maintain an upright, still torso on the ball throughout.
체크포인트
- -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.
흔한 실수
- -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.
프로그래밍 노트
- -Use 2 to 4 sets of 8 to 15 reps with slightly lighter loads than a bench-seated curl.
- -Good option when you want a curl plus low-grade core work in one slot.
- -Slow the lowering to 2 to 3 seconds to make light dumbbells productive.