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Biceps · Intermediate

Dumbbell One-Arm Seated Curl on Stability Ball

Supinated single-arm curl seated upright on a stability ball, adding low-level trunk stabilization.

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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 an exercise ball with a dumbbell in one hand.
  2. 02Keep your back straight and core engaged.
  3. 03Curl the dumbbell towards your shoulder while keeping your elbow stationary.
  4. 04Lower the dumbbell back to the starting position in a controlled motion.
  5. 05Repeat for the prescribed repetitions, then switch arms.

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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 variationDumbbell Seated CurlRelated variationAlternating Dumbbell Curl with Arm BlasterRelated variationAlternating Seated Dumbbell Curl on Stability BallRelated variationDumbbell Arnold CurlRelated variationDumbbell Bent-Arm Curl HoldRelated variationDumbbell Seated Inner 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 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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