Muscles worked
biceps, forearms, shoulders
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dumbbell seated one arm bicep curl on exercise ball with leg raised
- Body part
- upper arms
- Equipment
- dumbbell
- Target muscle
- biceps
- Muscle group
- forearms
How to perform it
- 1
Sit on an exercise ball with your feet flat on the ground and your back straight.
- 2
Hold a dumbbell in one hand with your palm facing up and your arm fully extended.
- 3
Place your other hand on your hip for stability.
- 4
Slowly curl the dumbbell towards your shoulder, keeping your upper arm stationary.
- 5
Pause for a moment at the top of the movement, squeezing your bicep.
- 6
Slowly lower the dumbbell back to the starting position.
- 7
Repeat for the desired number of repetitions.
- 8
Switch arms and repeat the exercise.
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