Stability Ball Dumbbell Curl – An Easy Exercise To Build Big Arms

The Stability Ball Dumbbell Curl is an excellent lift to work your biceps and work balance on a stability ball. Are you searching for more ways to incorporate you stability ball into your workout routine? Here is a guide on how to work your biceps with just some dumbbells and a stability ball.

Stability Ball Dumbbell Curl Exercise Summary

  • Primary Muscles Worked: Biceps Brachii
  • Other Muscles (Secondary) Worked: Brachialis, and Brachioradialis
  • Equipment: Dumbbells and Stability Ball
  • Mechanics Type: Isolation
  • Force: Pull
  • Utility: Auxiliary

Stability Ball Dumbbell Curl Procedure

  • Get started by taking your dumbbells and having a seat on a stability ball.
  • Have your feet far enough apart for a good base but not so far that the dumbbells will contact your legs when you curl.
  • Curl both dumbbells up to your chest at the same time, your palms should be facing your chest at the top.
  • Then pause for a moment at the top and flex your biceps, then lower them back to the starting position at your side.
  • Continue to do it again to obtain your ideal number of reps.

Muscles Used

Target (Agonist)

  • Biceps Brachii


  • Brachialis
  • Brachioradialis

Dynamic Stabilizers

  • None


  • Deltoid – Anterior
  • Levator Scapulae
  • Trapezius – Middle
  • Trapezius – Upper
  • Wrist Flexors

Antagonist Stabilizers

  • None


If you’d like to attain the most effective muscle growth, you will need to implement these basic tips. Furthermore, if you desire to protect yourself against injuries, you need to stick to these tips.

  • Slow Every Rep To Just Under 6 Seconds Per Contraction And The Same For The Extension, To Accelerate Your Exercise Session. So that you will create mas you want to increase the time under stress of your target muscle tissue. Slowing down your execution will increase the time period under strain. Many studies have proven that 4-6 seconds contraction and extension is the ideal time provides maximal benefit for developing muscle bulk. You should include this process now and again, although not whenever you exercise.
  • Execute A Complete Warm Up Prior To You Start To Add Any Heavy Weight. Not doing a proper warm-up is the leading cause of injuries.
  • Use A Training Diary. You should certainly have a log of every single weights, sets and repetitions. When you are top of the class you will also log your rest durations. Now there are plenty of high-quality apps to use a record, or you can simply try a small pocket book.
  • Execute The Minimum 3 Of 8-20 Repetitions For Hypertrophy. Now there are many theories regarding how Increased Muscle Size is induced, but all come to an agreement that sets of 60-80% within your 1RM are going to resulted in increased muscle size.

Get More Bodybuilding Tips Here.

Mistakes to Avoid

You need to not make these general issues to manage superb form and develop definition. Additionally, when you stop these issues you will minimize the odds of developing an injury.

  • You’ll Do Better To Not Make It To Easy. The primary way to get gains will be to challenge yourself.
  • Stop Trying To Forget About Recovery Days. Over training may certainly help make you weakened in lieu stronger.
  • Don’t Relax Your Core. Maintaining your abs tight to protect your spine by maintaining your internal pressure.

To Avoid More Bodybuilding Mistakes Look Here.

Stability Ball Dumbbell Curl Recap

You at this point be ready to execute stability ball dumbbell curl flawlessly. Right now your following stage is to utilize stability ball dumbbell curl as an element of a scheduled exercise regime to train your Biceps.

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