Beginner
DUMBBELL ALTERNATING SEATED BICEP CURL ON EXERCISE BALL
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 each hand with your palms facing forward and your arms fully extended.
3
Step:3 Keeping your upper arms stationary, exhale and curl one dumbbell while rotating your forearm until your palm is facing your shoulder.
4
Step:4 Inhale and slowly lower the dumbbell back to the starting position.
5
Step:5 Repeat the curl with the other arm.
6
Step:6 Continue alternating curls for the desired number of repetitions.
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
