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Biceps · Intermediate

Weighted Seated Bicep Curl (on stability ball)

Accessory drill that develops controlled strength in the target muscles using a stability ball, with emphasis on the biceps.

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Exercise overview

Training details

Biceps

Equipment

Dumbbell

Sets × reps

3 × 12 / side

Rest

1 min

How to perform it

Step-by-step instructions

  1. 01Sit tall on a stability ball with both feet planted wide enough for balance and hold a dumbbell in one hand.
  2. 02Let the working arm hang beside the body with the palm forward and elbow close to the ribs.
  3. 03Curl the dumbbell toward the shoulder without leaning or rolling the ball.
  4. 04Keep the upper arm still and wrist neutral at the top.
  5. 05Lower slowly, complete the set, and 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 Kneeling Biceps Curl with Exercise-Ball SupportRelated variationBarbell Biceps CurlRelated variationCable Biceps CurlRelated variationDumbbell Seated CurlRelated variationHammer CurlRelated variationPreacher 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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