Weighted Seated Bicep Curl (on Stability Ball)
Also known as: seated weighted bicep curl on stability ball
The point of Weighted Seated Bicep Curl (on Stability Ball) is muscle you built on purpose; straightforward equipment demands is how it gets there.
How to do Weighted Seated Bicep Curl (on Stability Ball)
- Sit on a stability ball with your feet flat on the ground and your back straight.
- Hold a medicine ball with an underhand grip, palms facing up, and let your arms hang down by your sides.
- Keeping your upper arms stationary, exhale and curl the medicine ball up towards your shoulders.
- Pause for a moment at the top, squeezing your biceps.
- Inhale and slowly lower the medicine ball back down to the starting position.
- Repeat for the desired number of repetitions.
Weighted Seated Bicep Curl (on Stability Ball) Sets and Reps by Goal
Strength
4 sets of 6-8 reps at your hardest clean leverage, resting 2-3 minutes. Add reps before you add load, and keep every rep the same shape.
Hypertrophy
4 sets of 12-18 reps with 60 seconds of rest. Stop the set at the last rep that still looks like the first.
Endurance
3 sets of 25-30 reps with 30-45 seconds of rest. Change one variable a week and let the rest stay put.
Common Weighted Seated Bicep Curl (on Stability Ball) Mistakes
Setting up differently from one set to the next
Fix your position and grip before the first rep and repeat it every set.
Moving through the easy half of the range only
Work the part of the range that feels hardest, not the part that feels good.
Adding weight faster than technique can absorb it
Hold a weight until every rep looks identical, then move up.
Easier and Harder Than Weighted Seated Bicep Curl (on Stability Ball)
Swap Weighted Seated Bicep Curl (on Stability Ball) For
Weighted Seated Bicep Curl (on Stability Ball) — Frequently Asked Questions
How do you do the Weighted Seated Bicep Curl (on Stability Ball)?
Sit on a stability ball with your feet flat on the ground and your back straight. Hold a medicine ball with an underhand grip, palms facing up, and let your arms hang down by your sides. Keeping your upper arms stationary, exhale and curl the medicine ball up towards your shoulders. Use medicine Ball and keep the movement controlled through the full range. The animated GIF above shows the complete rep at normal speed.
What muscles does the Weighted Seated Bicep Curl (on Stability Ball) work?
The Weighted Seated Bicep Curl (on Stability Ball) primarily targets the biceps. It is classified as a arms exercise and is performed with medicine Ball.
How many sets and reps of the Weighted Seated Bicep Curl (on Stability Ball) should I do?
For muscle growth: 4 sets of 12-18 reps with 60 seconds of rest. Stop the set at the last rep that still looks like the first. Adjust the load rather than the rep target if form breaks down before the final rep.
Is the Weighted Seated Bicep Curl (on Stability Ball) 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 Weighted Seated Bicep Curl (on Stability Ball)?
Try the Cable Drag Curl, Dumbbell Incline Curl V. 2 or the Weighted Standing Curl. Each trains the biceps with a similar movement pattern, so you can swap based on the equipment you have available.
Is the Weighted Seated Bicep Curl (on Stability Ball) the same as the seated weighted bicep curl on stability ball?
Yes. The Weighted Seated Bicep Curl (on Stability Ball) is also commonly called the seated weighted bicep curl on stability ball. Different gyms and training programs label it differently, but "seated weighted bicep curl on stability ball" refer to this same movement.
