Dumbbell Kneeling Bicep Curl Exercise Ball

Also known as: kneeling dumbbell bicep curl exercise ball

Advanced

Biceps

Dumbbell

Dumbbell Kneeling Bicep Curl Exercise Ball trades complexity for strength you can feel outside the gym, and it fits late in an arms workout.

How to do Dumbbell Kneeling Bicep Curl Exercise Ball

Kneel on the floor with an exercise ball in front of you.
Place your elbows on top of the exercise ball, holding a dumbbell in each hand with your palms facing up.
Keeping your upper arms stationary, exhale and curl the dumbbells while contracting your biceps.
Continue to raise the dumbbells until your biceps are fully contracted and the dumbbells are at shoulder level.
Hold the contracted position for a brief pause as you squeeze your biceps.
Inhale and slowly begin to lower the dumbbells back to the starting position.
Repeat for the desired number of repetitions.

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Dumbbell Kneeling Bicep Curl Exercise Ball Sets and Reps by Goal

Strength

5 sets of 2-4 reps with 3-5 minutes of rest. Add reps on the smaller bell before you size up.

Hypertrophy

4-5 sets of 6-10 reps with 60-90 seconds of rest. Size up only when both sides finish equally strong.

Endurance

3-4 sets of 18-25 reps with 30-45 seconds of rest. Start each set with the weaker arm and match it.

Common Dumbbell Kneeling Bicep Curl Exercise Ball Mistakes

Letting the bells drift off the working path

Keep both dumbbells travelling the same line on every rep.

Feeling the movement everywhere except the muscle it trains

Lighten the load and rebuild the position until the target muscle burns.

Cutting range to keep the load climbing

Protect the full range first; the load can wait a session.

Easier and Harder Than Dumbbell Kneeling Bicep Curl Exercise Ball

Easier progression

Ez Bar Seated Close Grip Concentration Curl

Swap Dumbbell Kneeling Bicep Curl Exercise Ball For

Cable Lying Close-grip Curl

Barbell Prone Incline Curl

Olympic Barbell Hammer Curl

Dumbbell Kneeling Bicep Curl Exercise Ball — Frequently Asked Questions

How do you do the Dumbbell Kneeling Bicep Curl Exercise Ball?

Kneel on the floor with an exercise ball in front of you. Place your elbows on top of the exercise ball, holding a dumbbell in each hand with your palms facing up. Keeping your upper arms stationary, exhale and curl the dumbbells while contracting your biceps. 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 Kneeling Bicep Curl Exercise Ball work?

The Dumbbell Kneeling Bicep Curl 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 Kneeling Bicep Curl Exercise Ball should I do?

For muscle growth: 4-5 sets of 6-10 reps with 60-90 seconds of rest. Size up only when both sides finish equally strong. Adjust the load rather than the rep target if form breaks down before the final rep.

Is the Dumbbell Kneeling Bicep Curl Exercise Ball good for beginners?

Not usually. The Dumbbell Kneeling Bicep Curl Exercise Ball is an advanced movement that assumes existing strength and joint control. Build up through easier arms progressions first, then add this once the basics feel comfortable.

What can I do instead of the Dumbbell Kneeling Bicep Curl Exercise Ball?

Try the Cable Lying Close-grip Curl, Barbell Prone Incline Curl or the Olympic Barbell Hammer Curl. Each trains the biceps with a similar movement pattern, so you can swap based on the equipment you have available.

Is the Dumbbell Kneeling Bicep Curl Exercise Ball the same as the kneeling dumbbell bicep curl exercise ball?

Yes. The Dumbbell Kneeling Bicep Curl Exercise Ball is also commonly called the kneeling dumbbell bicep curl exercise ball. Different gyms and training programs label it differently, but "kneeling dumbbell bicep curl exercise ball" refer to this same movement.