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Biceps · Intermediate

Alternating Seated Dumbbell Curl on Stability Ball

Alternating dumbbell curl from a stable seated position on a properly sized ball, adding modest postural demand without using body sway.

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Exercise overview

Training details

BicepsForearmsAbs

Equipment

Dumbbell

Sets × reps

3 × 12 / side

Rest

1 min 15 sec

How to perform it

Step-by-step instructions

  1. 01Sit on an exercise ball with your feet flat on the floor, shoulder-width apart.
  2. 02Hold a dumbbell in each hand with your arms at your sides.
  3. 03Keeping your elbows close to your torso, curl one dumbbell towards your shoulder.
  4. 04Lower the dumbbell back to the starting position and repeat with the other arm.
  5. 05Alternate between arms for the prescribed repetitions.

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Variations

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Closely related versions of this movement with a different grip, setup, equipment, stance, or difficulty.

Harder progressionSingle-Leg Stability-Ball Dumbbell CurlHarder progressionDumbbell Biceps Curl in BOSU V-SitRelated variationDumbbell Seated Alternate Hammer Curl on Exercise BallEasier regressionDumbbell Seated CurlRelated variationDumbbell Two-Arm Seated Hammer Curl on Stability BallRelated variationAlternating Dumbbell Curl with Arm Blaster

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Alternatives

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Substitute exercises that train similar muscles or serve a comparable purpose in a workout.

Comparable substituteBand Curl to PressComparable substituteChin-UpComparable substituteReverse Grip Lat PulldownComparable substituteSeated Cable RowComparable substituteStanding Biceps CurlComparable substituteCable Standing One Arm Hammer Curl with Rope Attachment

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