Dumbbell Alternating Bicep Curl With Leg Raised On Exercise Ball
Also known as: alternating dumbbell bicep curl with leg raised on exercise ball
Dumbbell Alternating Bicep Curl With Leg Raised On Exercise Ball is built for your first months of training and works as accessory volume for the arms.
How to do Dumbbell Alternating Bicep Curl With Leg Raised On Exercise Ball
- Stand with your feet shoulder-width apart and hold a dumbbell in each hand, palms facing forward.
- Place an exercise ball behind you and position one foot on top of it, keeping your balance.
- With your arms fully extended and elbows close to your sides, curl one dumbbell towards your shoulder while keeping your upper arm stationary.
- Lower the dumbbell back down to the starting position and repeat with the other arm.
- Continue alternating arms for the desired number of repetitions.
Dumbbell Alternating Bicep Curl With Leg Raised On Exercise Ball Sets and Reps by Goal
Strength
3 sets of 5-6 reps with 2-3 minutes of rest. Size up only when both sides finish equally strong.
Hypertrophy
3 sets of 10-12 reps with 90 seconds of rest. Start each set with the weaker arm and match it.
Endurance
2-3 sets of 15-18 reps with 45-60 seconds of rest. Add reps on the smaller bell before you size up.
Common Dumbbell Alternating Bicep Curl With Leg Raised On Exercise Ball Mistakes
Letting the stronger arm set the pace for both sides
Match the weaker side rep for rep and stop when it stops.
Letting a nearby joint take over as the set gets hard
Stop the set as soon as the working joint stops leading the movement.
Easier and Harder Than Dumbbell Alternating Bicep Curl With Leg Raised On Exercise Ball
Swap Dumbbell Alternating Bicep Curl With Leg Raised On Exercise Ball For
Dumbbell Alternating Bicep Curl With Leg Raised On Exercise Ball — Frequently Asked Questions
How do you do the Dumbbell Alternating Bicep Curl With Leg Raised On Exercise Ball?
Stand with your feet shoulder-width apart and hold a dumbbell in each hand, palms facing forward. Place an exercise ball behind you and position one foot on top of it, keeping your balance. With your arms fully extended and elbows close to your sides, curl one dumbbell towards your shoulder while keeping your upper arm stationary. Use dumbbells and keep the movement controlled through the full range. The animated GIF above shows the complete rep at normal speed.
What muscles does the Dumbbell Alternating Bicep Curl With Leg Raised On Exercise Ball work?
The Dumbbell Alternating Bicep Curl With Leg Raised On Exercise Ball primarily targets the biceps. It is classified as a arms exercise and is performed with dumbbells.
How many sets and reps of the Dumbbell Alternating Bicep Curl With Leg Raised On Exercise Ball should I do?
For muscle growth: 3 sets of 10-12 reps with 90 seconds of rest. Start each set with the weaker arm and match it. Adjust the load rather than the rep target if form breaks down before the final rep.
Is the Dumbbell Alternating Bicep Curl With Leg Raised On Exercise Ball good for beginners?
Yes. The Dumbbell Alternating Bicep Curl With Leg Raised On Exercise Ball is a beginner-level movement, so it is a reasonable place to start. Keep the load light enough that you can control every rep and stop 2-3 reps short of failure while you learn the pattern.
What can I do instead of the Dumbbell Alternating Bicep Curl With Leg Raised On Exercise Ball?
Try the Barbell Curl, Preacher Curl or the Bodyweight Side Lying Biceps Curl. Each trains the biceps with a similar movement pattern, so you can swap based on the equipment you have available.
Is the Dumbbell Alternating Bicep Curl With Leg Raised On Exercise Ball the same as the alternating dumbbell bicep curl with leg raised on exercise ball?
Yes. The Dumbbell Alternating Bicep Curl With Leg Raised On Exercise Ball is also commonly called the alternating dumbbell bicep curl with leg raised on exercise ball. Different gyms and training programs label it differently, but "alternating dumbbell bicep curl with leg raised on exercise ball" refer to this same movement.
