Arms / Advanced / Isolation (single joint)

Kneeling Stability Ball Curl and Overhead Extension

An advanced balance drill kneeling on a stability ball while one arm curls and the other performs an overhead triceps extension.

At a glance

Primary

Biceps, Triceps

Secondary

Abs, Obliques, Forearms & grip, Glutes

Equipment

Dumbbells, Stability ball

Movement pattern

Elbow flexion (curl), Elbow extension

Level

Advanced

Type

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

Loads the knee. Use a load you can control and skip it if it causes pain.

How to do it

1. Kneel on a stability ball holding a dumbbell in each hand, abs drawn in and back straight.
2. Press one dumbbell overhead and hold the other curled at the shoulder.
3. Lower the overhead dumbbell behind your head while lowering the curled dumbbell to your side.
4. Extend the overhead arm and curl the other back up, then switch arms after the set.

Tips

• Master kneeling on the ball without weights first.
• Use a spotter or wall nearby.

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