Seated One-Arm Dumbbell Biceps Curl on Exercise Ball with Leg Raised
A single-arm curl performed on a stability ball with one foot lifted, combining biceps work with a significant balance and core anti-rotation challenge.
팔덤벨Elbow flexion
시작
끝
주동근
상완이두근
협응근
코어고관절 굴곡근상완근전완
장비
덤벨
패턴
Elbow flexion
준비 자세
01Sit tall on a stability ball with a dumbbell in one hand, palm forward.
02Plant both feet, then lift the foot opposite the working arm a few inches off the floor.
03Extend the raised leg slightly and brace the core hard.
04Keep the free hand off the ball to preserve the balance demand.
수행
01Curl the dumbbell up while keeping the hips and ball completely still.
02Squeeze the biceps at the top without leaning away from the weight.
03Lower under control to full elbow extension.
04Finish the set, switch the raised leg and working arm, and repeat.
체크포인트
-The ball does not roll or wobble during reps.
-Torso stays vertical with no lean toward either side.
-The raised leg holds its height for the whole set.
-The curl itself stays strict from full extension to full flexion.
흔한 실수
-Letting the torso tilt away from the loaded side.
-Dropping the raised foot between reps.
-Swinging the dumbbell to survive the balance demand.
-Loading so heavy that both balance and curl form fall apart.
프로그래밍 노트
-Use 2 to 3 sets of 8 to 12 reps per side with a light dumbbell.
-Treat it as a stability and accessory drill, not a biceps mass builder.
-Progress balance first (longer sets, slower tempo) before adding load.
