Dumbbell Biceps Curl Seated on a Swiss Ball

Differentiation: Mechanics

This variation of a Seated Bicep Curl is unique from other Seated Bicep Curl exercises. Here is how: you sit on a Swiss ball. This position forces you to engage your core muscles to maintain balance. Engaging your core eventually engages your core muscles. You curl both dumbbells simultaneously, | instead of alternating between your left and right arms. Using dumbbells ensures each bicep lifts the same amount of weight. Using equal weight increases the overall symmetry of your biceps. You rotate your hands 90 degreees as you lift the dumbbells.

Starting Position

To get into starting position, do this...

1) Obtain a stability ball.

2) Obtain two dumbbells.

3) While holding a dumbbell in each hand, sit on the bench.

4) - with your palms facing your hips.

5) Place your feet on the floor, shoulder-width apart.

6) 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 tight core muscles to maintain balance, exhale as you flex your biceps while curling the dumbbells up to your shoulders,

3) Twist the dumbbell as you curl so that when your bicep is fully contracted your palm is facing up.

4) ...until the dumbbells are level with your chest.

5) Once the dumbbells are level with your shoulders, squeeze your biceps and hold for a count of two seconds.

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

7) Repeat reps for a full set.

Proper Form

Pay special attention to following proper form by...

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.

Be sure to maintain a tight core. Doing so will assure you do not lose balance on the stability ball, and will be key to developing core muscles during this differentiated version of biceps curls.

Keep your elbows close to the sides of your body.

Keep your upper arms stationary and focus on only moving your forearms.

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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