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Dumbbell Single-Leg Balance with Overhead Hold and Bicep Curl

Single-leg balance drill combining an overhead dumbbell hold with a curl in the opposite arm.

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Dumbbell Single-Leg Balance with Overhead Hold and Bicep Curl demonstration

Exercise overview

Training details

ShouldersBicepsCoreCalves

Equipment

Dumbbell

Sets × reps

3 × 10 / side

Rest

1 min

How to perform it

Step-by-step instructions

  1. 01Balance on the assigned leg with one dumbbell locked overhead and the other hanging at your side for the curl.
  2. 02Soften the standing knee, brace your trunk, and keep your pelvis level with the overhead weight stacked over the shoulder.
  3. 03Maintain the overhead lockout while curling the lower dumbbell toward its shoulder with the elbow close to your ribs.
  4. 04Pause at the top, then lower the curling dumbbell to full extension without wobbling or bending your torso sideways.
  5. 05Complete the assigned repetitions, set the weights down safely, and repeat with the opposite arm-and-leg configuration.

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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 regressionSingle Leg BalanceRelated variationSingle Leg Balance with Forward LeanRelated variationBalance Board

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Alternatives

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Substitute exercises that train similar muscles or serve a comparable purpose in a workout.

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