Dumbbell One Arm Concentration Curl (on Stability Ball)

Also known as: one arm dumbbell concentration curl on stability ball

Advanced

Biceps

Dumbbell

Chasing strength you can feel outside the gym? Dumbbell One Arm Concentration Curl (on Stability Ball) uses independent dumbbell loading to get there.

How to do Dumbbell One Arm Concentration Curl (on Stability Ball)

Sit on a stability ball with your feet flat on the ground and your knees bent at a 90-degree angle.
Hold a dumbbell in one hand with your palm facing up and your arm extended down towards the floor.
Rest your elbow on the inside of your thigh, just above the knee.
Keeping your upper arm stationary, exhale and curl the dumbbell up towards your shoulder while contracting your biceps.
Pause for a moment at the top of the movement, then inhale and slowly lower the dumbbell back down to the starting position.
Repeat for the desired number of repetitions, then switch arms and repeat.

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Dumbbell One Arm Concentration Curl (on Stability Ball) Sets and Reps by Goal

Strength

5 sets of 2-4 reps with 3-5 minutes of rest. Size up only when both sides finish equally strong.

Hypertrophy

4-5 sets of 6-10 reps with 60-90 seconds of rest. Start each set with the weaker arm and match it.

Endurance

3-4 sets of 18-25 reps with 30-45 seconds of rest. Add reps on the smaller bell before you size up.

Common Dumbbell One Arm Concentration Curl (on Stability Ball) Mistakes

Letting the stronger arm set the pace for both sides

Match the weaker side rep for rep and stop when it stops.

Feeling the movement everywhere except the muscle it trains

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

Easier and Harder Than Dumbbell One Arm Concentration Curl (on Stability Ball)

Easier progression

Cable Drag Curl

Swap Dumbbell One Arm Concentration Curl (on Stability Ball) For

Cable Hammer Curl (with Rope)

Smith Machine Bicep Curl

Kettlebell Double Alternating Hang Clean

Dumbbell One Arm Concentration Curl (on Stability Ball) — Frequently Asked Questions

How do you do the Dumbbell One Arm Concentration Curl (on Stability Ball)?

Sit on a stability ball with your feet flat on the ground and your knees bent at a 90-degree angle. Hold a dumbbell in one hand with your palm facing up and your arm extended down towards the floor. Rest your elbow on the inside of your thigh, just above the knee. 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 One Arm Concentration Curl (on Stability Ball) work?

The Dumbbell One Arm Concentration Curl (on Stability 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 One Arm Concentration Curl (on Stability Ball) should I do?

For muscle growth: 4-5 sets of 6-10 reps with 60-90 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 One Arm Concentration Curl (on Stability Ball) good for beginners?

Not usually. The Dumbbell One Arm Concentration Curl (on Stability 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 One Arm Concentration Curl (on Stability Ball)?

Try the Cable Hammer Curl (with Rope), Smith Machine Bicep Curl or the Kettlebell Double Alternating Hang Clean. Each trains the biceps with a similar movement pattern, so you can swap based on the equipment you have available.

Is the Dumbbell One Arm Concentration Curl (on Stability Ball) the same as the one arm dumbbell concentration curl on stability ball?

Yes. The Dumbbell One Arm Concentration Curl (on Stability Ball) is also commonly called the one arm dumbbell concentration curl on stability ball. Different gyms and training programs label it differently, but "one arm dumbbell concentration curl on stability ball" refer to this same movement.