Dumbbell One Arm Seated Bicep Curl On Exercise Ball
Also known as: one arm dumbbell seated bicep curl on exercise ball
Dumbbell One Arm Seated Bicep Curl On Exercise Ball is for lifters with a base already built and works as accessory volume for the arms.
How to do Dumbbell One Arm 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 one hand with your palm facing up and your arm fully extended.
- Keeping your upper arm stationary, curl the dumbbell towards your shoulder by contracting your biceps.
- Pause for a moment at the top, then slowly lower the dumbbell back to the starting position.
- Repeat for the desired number of repetitions, then switch arms.
Dumbbell One Arm Seated Bicep Curl On Exercise 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 Seated Bicep Curl 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.
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 Seated Bicep Curl On Exercise Ball
Swap Dumbbell One Arm Seated Bicep Curl On Exercise Ball For
Dumbbell One Arm Seated Bicep Curl On Exercise Ball — Frequently Asked Questions
How do you do the Dumbbell One Arm 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 one hand with your palm facing up and your arm fully extended. Keeping your upper arm stationary, curl the dumbbell towards your shoulder by 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 One Arm Seated Bicep Curl On Exercise Ball work?
The Dumbbell One Arm 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 One Arm Seated Bicep Curl On Exercise 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 Seated Bicep Curl On Exercise Ball good for beginners?
Not usually. The Dumbbell One Arm Seated Bicep Curl On 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 One Arm Seated Bicep Curl On Exercise Ball?
Try the Ez Barbell Reverse Grip Curl, Cable Lying Bicep Curl or the Barbell Prone Incline Curl. 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 Seated Bicep Curl On Exercise Ball the same as the one arm dumbbell seated bicep curl on exercise ball?
Yes. The Dumbbell One Arm Seated Bicep Curl On Exercise Ball is also commonly called the one arm dumbbell seated bicep curl on exercise ball. Different gyms and training programs label it differently, but "one arm dumbbell seated bicep curl on exercise ball" refer to this same movement.
