Stability Ball Dumbbell Bicep Curl

A bicep curl performed while seated on a stability ball, which reduces upper body momentum and increases core engagement.

Instructions

1. Sit upright on the stability ball with feet flat on the floor, positioned hip-width apart
2. Hold a dumbbell in each hand with arms at your sides
3. Keep your elbows stationary throughout the movement
4. Curl the dumbbells toward your shoulders by bending at the elbows
5. Squeeze your biceps at the top of the movement
6. Lower the dumbbells back to the starting position with control
7. Repeat for desired reps

Tips

• Maintain an upright posture and engage your core throughout the movement
• Keep your elbows tucked to your sides to isolate the biceps
• Avoid swinging the dumbbells or using momentum to lift
• Move through a full range of motion for maximum muscle activation
• Breathe out as you curl and breathe in as you lower
• If balance is difficult, perform the movement with one dumbbell at a time