Dumbbell Alternating Seated Bicep Curl On Exercise Ball
Also known as: alternating dumbbell seated bicep curl on exercise ball
Chasing control through the whole range? Dumbbell Alternating Seated Bicep Curl On Exercise Ball uses independent dumbbell loading to get there.
How to do Dumbbell Alternating Seated Bicep Curl On Exercise Ball
- Sit on an exercise ball with your feet flat on the ground and your back straight.
- Hold a dumbbell in each hand with your palms facing forward and your arms fully extended.
- Keeping your upper arms stationary, exhale and curl one dumbbell while rotating your forearm until your palm is facing your shoulder.
- Inhale and slowly lower the dumbbell back to the starting position.
- Repeat the curl with the other arm.
- Continue alternating curls for the desired number of repetitions.
Dumbbell Alternating Seated Bicep Curl On Exercise Ball Sets and Reps by Goal
Strength
4 sets of 4-6 reps with 3 minutes of rest. Start each set with the weaker arm and match it.
Hypertrophy
4 sets of 8-12 reps with 75-90 seconds of rest. Add reps on the smaller bell before you size up.
Endurance
3 sets of 15-20 reps with 45 seconds of rest. Size up only when both sides finish equally strong.
Common Dumbbell Alternating Seated Bicep Curl On Exercise Ball Mistakes
Dropping the bells hard at the end of a set
Lower them under control so the last rep still counts as training.
Letting a nearby joint take over as the set gets hard
Stop the set as soon as the working joint stops leading the movement.
Letting the last set decay into a different exercise
End the set when the pattern changes, not when the reps run out.
Easier and Harder Than Dumbbell Alternating Seated Bicep Curl On Exercise Ball
Swap Dumbbell Alternating Seated Bicep Curl On Exercise Ball For
Dumbbell Alternating Seated Bicep Curl On Exercise Ball — Frequently Asked Questions
How do you do the Dumbbell Alternating Seated Bicep Curl On Exercise Ball?
Sit on an exercise ball with your feet flat on the ground and your back straight. Hold a dumbbell in each hand with your palms facing forward and your arms fully extended. Keeping your upper arms stationary, exhale and curl one dumbbell while rotating your forearm until your palm is facing your shoulder. 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 Seated Bicep Curl On Exercise Ball work?
The Dumbbell Alternating Seated Bicep Curl 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 Seated Bicep Curl On Exercise Ball should I do?
For muscle growth: 4 sets of 8-12 reps with 75-90 seconds of rest. Add reps on the smaller bell before you size up. Adjust the load rather than the rep target if form breaks down before the final rep.
Is the Dumbbell Alternating Seated Bicep Curl On Exercise Ball good for beginners?
It is an intermediate movement. You will get more out of it once you can already perform the basic arms patterns with controlled form. Beginners can still use it with light load and close attention to technique.
What can I do instead of the Dumbbell Alternating Seated Bicep Curl On Exercise Ball?
Try the Weighted Standing Curl, Barbell Alternate Biceps Curl or the Ez Barbell 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 Seated Bicep Curl On Exercise Ball the same as the alternating dumbbell seated bicep curl on exercise ball?
Yes. The Dumbbell Alternating Seated Bicep Curl On Exercise Ball is also commonly called the alternating dumbbell seated bicep curl on exercise ball. Different gyms and training programs label it differently, but "alternating dumbbell seated bicep curl on exercise ball" refer to this same movement.
