Kysero
Try for free

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.

View instructionsAll exercises
Back to all exercises

Exercise overview

Training details

BicepsForearmsCore

Equipment

Dumbbell

Sets × reps

3 × 12 / side

Rest

1 min

How to perform it

Step-by-step instructions

  1. 01Start in a kneeling position with a dumbbell in one hand.
  2. 02With your other hand on an exercise ball for support, engage your core.
  3. 03Curl the dumbbell towards your shoulder, keeping your elbow stationary.
  4. 04Lower the dumbbell back to the start position slowly.
  5. 05Repeat for the prescribed repetitions, then switch arms.

Keep exploring

Variations

Browse the full library

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

Related variationWeighted Seated Bicep Curl (on stability ball)Related variationBarbell Biceps Curl

Keep exploring

Alternatives

Browse the full library

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

Use this exercise in a plan

Build a complete plan for your goal, schedule and equipment.

Open the Plan Builder