Weighted Seated Bicep Curl (On Stability Ball)

Setup

1. 01Sit tall on a stability ball with feet flat and about hip width apart.
2. 02Hold a weight in each hand at the sides with palms facing forward.
3. 03Brace the core and level the pelvis before the first rep.
4. 04Pin the upper arms against the ribs.

Execution

1. 01Curl the weights up by bending the elbows, keeping the upper arms still.
2. 02Squeeze the biceps at the top without leaning back on the ball.
3. 03Lower under control until the elbows are fully straight.
4. 04Keep the ball quiet under the hips throughout the set.

Checkpoints

• -Torso stays vertical with no rocking on the ball.
• -Elbows remain pinned at the sides.
• -Full extension at the bottom of every rep.
• -Feet keep even pressure on the floor.

Common mistakes

• -Bouncing on the ball to swing the weights up.
• -Leaning back to shorten the range.
• -Letting the elbows drift forward and turning the curl into a front raise.
• -Using loads so heavy the seated posture collapses.