Arms / Intermediate / Isolation (single joint)

Dumbbell Curl with Rear Foot on Stability Ball

A standing dumbbell curl with one foot resting behind on a stability ball, adding a single-leg balance challenge.

At a glance

Primary

Biceps

Secondary

Forearms & grip, Abs, Hip abductors (glute med)

Equipment

Dumbbells, Stability ball

Movement pattern

Elbow flexion (curl)

Level

Intermediate

Type

Arms, Isolation (single joint), Balance / unstable

How to do it

1. Stand holding a dumbbell in each hand with palms forward and place the top of one foot on a stability ball behind you.
2. Brace your abs and stand tall on the supporting leg with arms extended.
3. Curl the dumbbells up toward your shoulders.
4. Lower slowly, and switch legs after the set.

Tips

• Keep your hips level.
• Move only at the elbows.

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