Biceps · Intermediate

Dumbbell Kneeling Biceps Curl with Exercise-Ball Support

Single-arm dumbbell curl from tall kneeling while the free hand lightly stabilizes on an exercise ball.

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Exercise overview

Training details

BicepsForearmsCore

Equipment

Dumbbell

Sets × reps

3 × 12 / side

Rest

1 min

How to perform it

Step-by-step instructions

01Start in a kneeling position with a dumbbell in one hand.
02With your other hand on an exercise ball for support, engage your core.
03Curl the dumbbell towards your shoulder, keeping your elbow stationary.
04Lower the dumbbell back to the start position slowly.
05Repeat for the prescribed repetitions, then switch arms.

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