Dumbbell Bicep Curl On Exercise Ball With Leg Raised

Intermediate

Biceps

Dumbbell

Chasing control through the whole range? Dumbbell Bicep Curl On Exercise Ball With Leg Raised uses independent dumbbell loading to get there.

How to do Dumbbell Bicep Curl On Exercise Ball With Leg Raised

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.
Slowly curl the dumbbells towards your shoulders, keeping your elbows close to your sides.
Pause for a moment at the top of the movement, then slowly lower the dumbbells back to the starting position.
While performing the bicep curl, raise one leg off the ground and hold it in the air for the duration of the exercise.
Repeat for the desired number of repetitions, then switch legs and repeat.

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Dumbbell Bicep Curl On Exercise Ball With Leg Raised 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 Bicep Curl On Exercise Ball With Leg Raised 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 Bicep Curl On Exercise Ball With Leg Raised

Easier progression

Cable Overhead Curl On Exercise Ball

Harder progression

Smith Machine Bicep Curl

Swap Dumbbell Bicep Curl On Exercise Ball With Leg Raised For

Barbell Reverse Preacher Curl

Band Concentration Curl

Ez Barbell Close-grip Curl

Dumbbell Bicep Curl On Exercise Ball With Leg Raised — Frequently Asked Questions

How do you do the Dumbbell Bicep Curl On Exercise Ball With Leg Raised?

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. Slowly curl the dumbbells towards your shoulders, keeping your elbows close to your sides. 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 Bicep Curl On Exercise Ball With Leg Raised work?

The Dumbbell Bicep Curl On Exercise Ball With Leg Raised primarily targets the biceps. It is classified as a arms exercise and is performed with dumbbells.

How many sets and reps of the Dumbbell Bicep Curl On Exercise Ball With Leg Raised 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 Bicep Curl On Exercise Ball With Leg Raised 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 Bicep Curl On Exercise Ball With Leg Raised?

Try the Barbell Reverse Preacher Curl, Band Concentration Curl or the Ez Barbell Close-grip Curl. Each trains the biceps with a similar movement pattern, so you can swap based on the equipment you have available.