Dumbbell Bicep Curl on Exercise Ball with Leg Raised
- Zielmuskel
- —
- Equipment
- Dumbbell
- Körperregion
- Upper Arms
- Typ
- Strength
The dumbbell bicep curl on an exercise ball with leg raised is an arm-strength move that primarily works the biceps brachii while challenging your core and abdominals for balance. Performed seated on a stability ball with one leg lifted off the floor, the raised-leg position turns a standard curl into a stability drill, so you build the arms and trunk control at the same time.
Dumbbell Bicep Curl on Exercise Ball with Leg Raised: So führst du sie aus
- 1Sit upright in the center of an exercise ball with your feet flat on the floor and a dumbbell in each hand, arms hanging at your sides with palms facing inward.
- 2Brace your core and find your balance on the ball, sitting tall with your chest up and shoulders back.
- 3Lift one foot a few inches off the floor and hold it raised, settling your balance before you begin curling.
- 4Keeping your upper arms pinned to your sides, curl both dumbbells upward, rotating your palms to face up as the weights rise.
- 5Squeeze your biceps at the top with the dumbbells near shoulder height, keeping your torso steady and the leg still raised.
- 6Lower the dumbbells under control back to the starting position without swinging or losing balance.
- 7Complete your reps, lower the raised leg, then switch and repeat with the opposite leg raised for an even number of sets.
- 8Set the dumbbells down safely and step away from the ball with control.
Technik-Tipps
- Keep your core braced and breathe steadily throughout the set — the abdominals do the work of holding you stable on the ball.
- Move slowly and deliberately; a controlled tempo makes balancing on one leg far easier than rushing the reps.
- Pin your elbows close to your torso so the curl stays in the biceps rather than drifting into the shoulders.
- Start with lighter dumbbells than you would use for a standard standing curl until your balance on the ball is reliable.
- If you wobble, lower the raised leg briefly to reset rather than fighting to recover mid-rep.
Häufige Fehler
- Swinging the torso or using momentum to lift the weights, which takes tension off the biceps and can pull you off balance.
- Letting the elbows drift forward or flare out, which shifts work to the shoulders and reduces the load on the biceps.
- Slumping or rounding the back on the ball, which disengages the core and removes the stability benefit of the movement.
- Going too heavy too soon, so the focus shifts to surviving the balance instead of cleanly working the biceps.
- Only raising one leg every set, leaving the two sides unevenly trained — alternate legs to balance the work.
Häufig gestellte Fragen
What muscles does this exercise work?
It primarily works the biceps brachii in the upper arms, which curl the weight. Sitting on an exercise ball with one leg raised also engages the core and abdominals, which work to keep you balanced and upright throughout the set.
Why curl on an exercise ball with a leg raised instead of standing?
The unstable ball and the raised leg force your core to stabilize your body, so you train balance and trunk control alongside the biceps. It's a way to add a core challenge to a simple curl without extra equipment.
Is this exercise good for beginners?
It can be, but balance comes first. If you're new to it, master a seated curl on the ball with both feet down, then progress to raising a leg using light dumbbells until your stability is solid.
How many sets and reps should I do?
Three to four sets of 10 to 15 reps per arm is a sensible range. Because balance and control matter here, favor lighter weight and clean reps over heavy loads, and alternate which leg you raise across sets.
