Dumbbell Seated One Arm Bicep Curl On Exercise Ball With Leg Raised
Also known as: seated dumbbell one arm bicep curl on exercise ball with leg raised
Dumbbell Seated One Arm Bicep Curl On Exercise Ball With Leg Raised is a graduate-level take on the pattern and finishes an arm session cleanly.
How to do Dumbbell Seated One Arm 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 one hand with your palm facing up and your arm fully extended.
- Place your other hand on your hip for stability.
- Slowly curl the dumbbell towards your shoulder, keeping your upper arm stationary.
- Pause for a moment at the top of the movement, squeezing your bicep.
- Slowly lower the dumbbell back to the starting position.
- Repeat for the desired number of repetitions.
- Switch arms and repeat the exercise.
Dumbbell Seated One Arm Bicep Curl On Exercise Ball With Leg Raised Sets and Reps by Goal
Strength
5 sets of 2-4 reps with 3-5 minutes of rest. Start each set with the weaker arm and match it.
Hypertrophy
4-5 sets of 6-10 reps with 60-90 seconds of rest. Add reps on the smaller bell before you size up.
Endurance
3-4 sets of 18-25 reps with 30-45 seconds of rest. Size up only when both sides finish equally strong.
Common Dumbbell Seated One Arm 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.
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 Seated One Arm Bicep Curl On Exercise Ball With Leg Raised
Swap Dumbbell Seated One Arm Bicep Curl On Exercise Ball With Leg Raised For
Dumbbell Seated One Arm Bicep Curl On Exercise Ball With Leg Raised — Frequently Asked Questions
How do you do the Dumbbell Seated One Arm 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 one hand with your palm facing up and your arm fully extended. Place your other hand on your hip for stability. 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 Seated One Arm Bicep Curl On Exercise Ball With Leg Raised work?
The Dumbbell Seated One Arm 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 Seated One Arm Bicep Curl On Exercise Ball With Leg Raised should I do?
For muscle growth: 4-5 sets of 6-10 reps with 60-90 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 Seated One Arm Bicep Curl On Exercise Ball With Leg Raised good for beginners?
Not usually. The Dumbbell Seated One Arm Bicep Curl On Exercise Ball With Leg Raised 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 Seated One Arm Bicep Curl On Exercise Ball With Leg Raised?
Try the Cable Seated Overhead Curl, Barbell Standing Wide-grip Curl or the Kettlebell Bottoms Up Clean From The Hang Position. Each trains the biceps with a similar movement pattern, so you can swap based on the equipment you have available.
Is the Dumbbell Seated One Arm Bicep Curl On Exercise Ball With Leg Raised the same as the seated dumbbell one arm bicep curl on exercise ball with leg raised?
Yes. The Dumbbell Seated One Arm Bicep Curl On Exercise Ball With Leg Raised is also commonly called the seated dumbbell one arm bicep curl on exercise ball with leg raised. Different gyms and training programs label it differently, but "seated dumbbell one arm bicep curl on exercise ball with leg raised" refer to this same movement.
