Beginner
DUMBBELL SEATED ONE ARM BICEP CURL ON EXERCISE BALL WITH LEG RAISED
Upper arms
Body Part
Biceps
Target Muscle
Dumbbell
Equipment
Beginner
Difficulty
Target Muscles
Biceps
Views
1
Est. Calories/min
5.00
How To Perform
1
Step:1 Sit on an exercise ball with your feet flat on the ground and your back straight.
2
Step:2 Hold a dumbbell in one hand with your palm facing up and your arm fully extended.
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Step:3 Place your other hand on your hip for stability.
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Step:4 Slowly curl the dumbbell towards your shoulder, keeping your upper arm stationary.
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Step:5 Pause for a moment at the top of the movement, squeezing your bicep.
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Step:6 Slowly lower the dumbbell back to the starting position.
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Step:7 Repeat for the desired number of repetitions.
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Step:8 Switch arms and repeat the exercise.
Quick Tips
- Warm up properly before starting
- Maintain proper form throughout
- Control the negative (eccentric) phase
- Breathe out during the effort phase
- Rest 60–90 seconds between sets
Rest Timer
01:00
