- What muscles does the Dumbbell Seated One-Arm Bicep Curl on Exercise Ball with Leg Raised work?
- This exercise primarily targets the biceps, while also engaging your abs and core muscles to maintain balance. The raised-leg position increases core activation compared to a standard seated curl.
- What equipment do I need for this bicep curl variation, and are there any alternatives?
- You need a dumbbell and an exercise ball to perform this move correctly. If you don’t have an exercise ball, you can use a sturdy bench or chair, but you’ll lose some of the balance and core-training benefits.
- Is this exercise suitable for beginners?
- Beginners can try this move with a light dumbbell to focus on balance and form. If balancing on the exercise ball feels too advanced, start with both feet on the ground before progressing to the leg-raised version.
- What are common mistakes to avoid when doing this bicep curl on an exercise ball?
- Avoid swinging the dumbbell or using momentum, as it limits bicep engagement. Keep your core tight, your upper arm stationary, and avoid letting your raised leg drop during the movement.
- How many sets and reps should I do for optimal results?
- For strength and muscle growth, aim for 3–4 sets of 8–12 controlled reps per arm. Use a weight that challenges you while still allowing proper form throughout the set.
- What safety tips should I follow for this exercise?
- Choose an exercise ball that is the right size for your height, and ensure it’s fully inflated to maintain stability. Keep your core engaged at all times, and start with lighter weights until you’re confident in your balance.
- Are there any variations of this bicep curl to make it easier or harder?
- To make it easier, keep both feet on the floor or perform the curl seated on a bench. For a harder variation, use a heavier dumbbell, slow down the tempo, or raise the leg for the entire set to maximize core challenge.
