Concentration Curl Seated on a Swiss Ball

Differentiation: Mechanics

This variation of a Concentration Curl is unique from other Concentration Curl exercises. Here is how: you perform the exercise on a Swiss ball. This position forces you to engage your core muscles to maintain balance. You also perform this exercise one arm for a full set, | then switch the dumbbell to your other hand. Working individual sides allows you to intently focus on developing each bicep individually.

Starting Position

To get into starting position, do this...

1) Obtain one dumbbell.

2) Locate an area of the gym with ample floor space to perform the exercise.

3) Obtain a stability ball.

4) While holding a dumbbell in one hand...

5) Sit balanced on the ball.

6) Place your feet flat on the floor, just wider than shoulder-width apart.

7) Rest the elbow of the arm holding the dumbbell against your inner - thigh.

8) Your arm should be fully extended to your ankle, with your palm facing upward.

9) Assume a slight and natural arch in your lower back.

Main Mechanics

Once in starting position, do this...

1) This is the starting position.

2) Keeping your core muscles tight in order to maintain balance on the ball, inhale as you flex your biceps while lifting the dumbbell upwards and inwards toward your face.

3) ...until your upper and lower arm reaches a 90-degree angle.

4) This is the ending position.

5) Once your upper and lower arm reaches a 90-degree angle, squeeze your biceps and hold this position for a count of two seconds.

6) Then, inhale as you lower the dumbbell back to its starting position using a slow and controlled movement.

7) Repeat reps for a full set using that arm.

8) When all reps are finished, switch the dumbbell to your other hand. Then, perform the same number of reps using your other arm.

Proper Form

Pay special attention to following proper form by...

Keep your upper arms stationary. Since your elbow is tight at your side - focus on only moving your forearms.

Keep your elbow pinned against the side of your thigh and only allow your bicep to lower the dumbbell.

Avoid swinging your body in an attempt to assist with lifting the dumbbell. Keeping your upper-body stationary will help concentrate the effort in your biceps.

Gear Advice

To perform this exercise, you will need access to dumbbells. If you want to perform this exercise at home, we have listed a link below to the Bowflex SelectTech Dumbbell Set - which you can order from Amazon dot com. For your hands, we encourage you to order the Harbinger 1250 Training Grip WristWrap Glove or use weightlifting chalk instead of wearing a glove.

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