Arms / Beginner / Isolation (single joint)

Seated Stability Ball Dumbbell Curl

A two-arm dumbbell biceps curl performed seated on a stability ball, adding a light balance challenge for the trunk.

At a glance

Primary

Biceps

Secondary

Forearms & grip, Abs

Equipment

Dumbbells, Stability ball

Movement pattern

Elbow flexion (curl)

Level

Beginner

Type

Arms, Isolation (single joint), Balance / unstable

How to do it

1. Sit tall on a stability ball with feet flat and hip-width apart, holding a dumbbell in each hand with arms hanging at your sides, palms forward.
2. Keeping your elbows by your sides, curl the dumbbells up toward your shoulders.
3. Squeeze the biceps briefly at the top.
4. Lower the dumbbells slowly back to full arm extension.

Tips

• Avoid swinging or leaning back to lift the weight.
• Keep your abs braced so the ball stays still.

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