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Single-Leg Stability-Ball Dumbbell Curl

Bilateral dumbbell curl performed while seated on a stability ball with one foot raised, creating a high balance and trunk-control demand.

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Exercise overview

Training details

BicepsForearmsAbsHip Flexors

Equipment

Dumbbell

Sets × reps

3 × 12

Rest

1 min 30 sec

How to perform it

Step-by-step instructions

  1. 01Sit on an exercise ball with your feet flat on the floor.
  2. 02Hold a dumbbell in each hand with your arms at your sides.
  3. 03Raise one leg off the ground and balance on the ball while performing the curl.
  4. 04Curl the weights towards your shoulders, keeping your elbows close to your torso.
  5. 05Lower the weights back down to the starting position and repeat.

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Variations

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

Easier regressionAlternating Seated Dumbbell Curl on Stability BallRelated variationDumbbell Biceps Curl in BOSU V-SitRelated variationDumbbell Seated Alternate Hammer Curl on Exercise BallRelated variationDumbbell Seated Curl

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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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