Arms / Beginner / Isolation (single joint)

Stability Ball Concentration Curl

A seated single-arm concentration curl on a stability ball that isolates the biceps.

At a glance

Primary

Biceps

Secondary

Forearms & grip

Equipment

Dumbbells, Stability ball

Movement pattern

Elbow flexion (curl)

Level

Beginner

Type

Arms, Isolation (single joint), One side at a time, Balance / unstable

How to do it

1. Sit on a stability ball with feet wide and lean forward, holding a dumbbell in one hand.
2. Brace the back of your upper arm against your inner thigh with the arm extended.
3. Curl the dumbbell up toward your shoulder.
4. Lower slowly and switch arms after the set.

Tips

• Keep the upper arm still against the thigh.
• Keep the ball steady with your feet.

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