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How to Do

How to Do Alternating Bicep Curls on Exercise Ball With Raised Leg

The alternating bicep curls on a stability ball with a raised leg should begin with good posture to avoid injury. Brace the spine by drawing your lower abdomen inward. Your core muscles should be activated to support your posture as you perform the exercise.

If any pain is experienced, immediately stop the bicep curls.

Beginning

Beginning Bicep Curls on Stability Ball

1. Place your feet shoulder-width apart on the ball.

2. As you slowly bring your right weight toward your right shoulder, tighten your abdominal muscles.

3. Hold this position for a few beats before releasing the weight to your right side.

Movement

Alternating Bicep Curls on Stability Ball Movement

1. Hold the dumbbells in your hands, and stand with the stability ball behind you. Bring one leg back and place the front of the foot on the center of the stability ball's dome, and slightly bend the front knee to help with balance.

2. Lift the spine and make sure that your head is in line with your shoulders, hips, and knees. Keep your supporting knee slightly bent, and look ahead. This will help you balance. Keep your lower body slightly tense to help steady you.

3. Your arms should be fully extended at your sides with your palms facing your thighs. Once you feel comfortable in the position, tighten your abdominals and pull your shoulders away from your ears.

4. Bend your elbows and start curling the dumbbells, alternating arms, until they reach shoulder height. Simultaneously, you should be rotating your forearms so that at the top of the curl, your palms are facing your shoulders. Make sure that your upper arms remain tight and next to the torso throughout the exercise. Your elbows should not move forward or back, and should not flare out. Only your forearms should be moving.

5. Lower the dumbbells with control by straightening the elbows and return to your original position.

6. Continue to repeat the exercise until you've completed all the repetitions.

Benefits

Bicep Curl on Stability Ball With Single Leg Benefits

You can complete this exercise at home or in the gym.

This exercise will strengthen the biceps muscles, which are in the front of the upper arms.

You'll also activate your core muscles to keep you steady as you perform the exercise on one leg and work on your stability and balance.

Exercise Aliases

How To Do Raised Leg Bicep Curls, Biceps Curl, Alternating Arm Dumbbell Curls, Exercise Ball Curls, Swiss Ball Bicep Curls.