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Biceps · Intermediate

Dumbbell One-Arm Concentration Curl on Stability Ball

Single-arm concentration curl seated on a stability ball, with the upper arm braced against the inner thigh and the trunk held still.

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Exercise overview

Training details

BicepsForearmsCore

Equipment

Dumbbell

Sets × reps

3 × 15 / side

Rest

1 min

How to perform it

Step-by-step instructions

  1. 01Sit on a stability ball and hold a dumbbell in one hand, resting your elbow against your inner thigh.
  2. 02With your palm facing up, curl the dumbbell towards your shoulder, squeezing your biceps at the top.
  3. 03With control, lower the weight back to the start position.
  4. 04Repeat for the prescribed repetitions before switching arms.
  5. 05Complete the prescribed repetitions, then change sides and repeat with the same control.

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Variations

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

Related variationConcentration CurlRelated variationBarbell Biceps 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 substituteCable Seated One Arm Concentration CurlComparable substituteBand Curl to PressComparable substituteChin-UpComparable substituteReverse Grip Lat PulldownComparable substituteSeated Cable RowComparable substituteStanding Biceps Curl

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