Bicep Curls, Dumbbell, Exercise Ball, Seated

Type: Arms

Performing bicep curls whilst sitting increases the intensity on the core abdominal muscles as they have to work harder to maintain stability and posture. Sitting on an unstable surface such as an exercise ball makes this even more challenging.

Level :

Intermediate

Equipment : Yes

	Biceps
	Core Forearms

Bicep Curls, Dumbbell, Exercise Ball, Seated Steps:

Step 1:

Sit on an exercise ball.

Step 2:

Take hold of a pair of dumbbells.

Step 3:

Sit up straight, brace the abdominals and keep the upper arms tucked into the body.

Step 4:

Slowly curl the dumbbells up towards the shoulders.

Step 5:

Pause briefly, extend the elbows to straighten the arms and lower to the start position.

Step 6:

This is one repetition.

Top Tip:

To increase the time under tension, try the isometric or static hold version. Curl the dumbbells up to the shoulders then maintain that position for a desired time, normally 20 to 30 seconds. Varying the hand positions will work different parts of the bicep and forearm muscles.