Dumbbell Biceps Curl with Overhead Extension on Stability Ball
- Zielmuskel
- Biceps Brachii, Triceps Brachii
- Synergistenmuskeln
- Brachialis, Brachioradialis
- Equipment
- Dumbbell
- Körperregion
- Upper Arms
- Typ
- Strength
The dumbbell biceps curl with overhead extension on stability ball is a combo arm exercise that pairs a seated curl with an overhead triceps extension, training both the biceps brachii and triceps brachii in one fluid sequence. The brachialis and brachioradialis assist the curl, while sitting on a Swiss ball forces your core and trunk to stabilize each rep. It is an efficient choice for building balanced upper-arm strength and control.
Dumbbell Biceps Curl with Overhead Extension on Stability Ball: So führst du sie aus
- 1Sit upright on a stability ball with your feet flat on the floor about shoulder-width apart, holding a dumbbell in each hand with arms hanging at your sides, palms facing in.
- 2Brace your core and sit tall so the ball stays still beneath you, keeping your shoulders back and chest up.
- 3Curl both dumbbells toward your shoulders by bending at the elbows, rotating your palms to face up as you lift and keeping your upper arms pinned to your sides.
- 4Squeeze your biceps at the top, then lower the dumbbells back to the starting position under control.
- 5Press one or both dumbbells overhead until your arms are fully extended, palms facing forward or in, keeping your elbows close to your head.
- 6Bend your elbows to lower the dumbbells behind your head, feeling a stretch in your triceps while your upper arms stay vertical.
- 7Extend your elbows to press the dumbbells back overhead, squeezing the triceps at the top.
- 8Lower the dumbbells back to your sides to complete one rep, then repeat the curl-and-extension sequence for your target reps.
Technik-Tipps
- Move at a controlled tempo on both halves of the rep; the ball rewards smooth, deliberate reps and punishes jerky momentum.
- Keep your upper arms still — pinned to your sides during the curl and vertical beside your head during the extension — so the elbows do the work.
- Plant your feet firmly and brace your abs throughout to keep the ball stable and protect your lower back.
- Start lighter than you would on a bench; the unstable base means you cannot safely cheat heavy weight overhead.
Häufige Fehler
- Letting the elbows drift forward during the overhead extension, which shifts load off the triceps and strains the shoulders.
- Swinging the torso or rocking on the ball to heave the weight up, which removes tension from the arms and risks losing balance.
- Flaring the elbows wide on the extension, which reduces triceps engagement and stresses the elbow joint.
- Slouching or letting the core go slack, which destabilizes the ball and puts the lower back at risk under an overhead load.
Häufig gestellte Fragen
What muscles does this exercise work?
It trains the biceps brachii on the curl and the triceps brachii on the overhead extension, with the brachialis and brachioradialis assisting the curl. Sitting on the stability ball also engages your core and trunk to stay balanced.
Why do it on a stability ball instead of a bench?
The Swiss ball removes a fixed, stable base, so your core and trunk must work to keep you upright through every rep. That adds a balance and stability demand the bench version does not, at the cost of how much weight you can safely handle.
Is this exercise good for beginners?
Yes, with light dumbbells. Master the seated curl and overhead extension separately first, then combine them. Keep the weight conservative until you can hold the ball steady through the full curl-and-extension sequence.
How many sets and reps should I do?
For general strength and endurance, 2–4 sets of 10–15 reps per arm is a sensible range. Choose a weight you can control on the ball without rocking or losing your balance overhead.
