Dumbbell Biceps Curl with Overhead Extension on Stability Ball

Category

Biceps

Difficulty

Intermediate

Equipment

Dumbbells, Exercise Ball

Primary muscles

Biceps Brachii, Triceps Brachii

Secondary muscles

Deltoids

How to do it

1. Kneel on a stability ball with your forefeet on the floor for support. Hold a dumbbell in each hand with one arm extended overhead and the other arm hanging by your side.
2. Simultaneously perform a bicep curl with the arm hanging by your side, bending your elbow to lift the dumbbell towards your shoulder and an overhead triceps extension with the other arm, bending your elbow to lower the dumbbell behind your head.
3. Slowly return both arms to the starting position, ensuring control and stability throughout the movement. Repeat for the desired number of repetitions.

Form tips

• Maintain balance on the stability ball by engaging your core muscles throughout the exercise.
• Perform the movements slowly and with control to maximize muscle activation and reduce the risk of injury.
• Keep your elbows close to your body during the bicep curl and ensure your overhead arm remains stable during the triceps extension.