- Which muscles do the Dumbbell Alternating Bicep Curl with Leg Raised on Exercise Ball work?
- This exercise primarily targets the biceps while also engaging the forearms, shoulders, and core muscles. The raised leg position on the exercise ball increases abdominal activation, improving overall stability and balance.
- What equipment do I need for this exercise and can I use alternatives?
- You’ll need a pair of dumbbells and a sturdy exercise ball for proper form. If you don’t have an exercise ball, you can perform a similar movement seated on a bench or chair while lifting one leg to simulate the balance challenge.
- Is this exercise suitable for beginners?
- Beginners can try this move using lighter dumbbells and shorter arm ranges to get accustomed to balancing on the exercise ball. If balance feels difficult, keep both feet on the ground until core strength improves.
- What are common mistakes to avoid when doing this exercise?
- Avoid swinging your arms or letting your elbows drift away from your sides, as this reduces bicep engagement. Poor posture and insufficient core tightening can also compromise balance and increase injury risk.
- How many sets and reps should I do for best results?
- For strength and muscle growth, aim for 3–4 sets of 8–12 reps per arm. If focusing on endurance and stability, use lighter weights and perform 12–15 controlled reps with strict core engagement.
- What safety tips should I follow for this exercise?
- Ensure the exercise ball is properly inflated and placed on a non-slip surface to prevent rolling. Keep your back straight, engage your core, and choose weights you can control without losing balance.
- Are there variations or modifications I can try?
- You can perform the curls with both arms simultaneously, or increase the balance challenge by raising the leg higher or closing your eyes. For a regression, keep both feet planted and focus on slow, strict curls.
