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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 :  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.
Bicep Exercises
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Beginner
Bicep Curl Machine
Bicep Curl, Barbell
Bicep Curl, Barbell, Narrow Grip
Bicep Curl, Barbell, Wide Grip
Bicep Curl, Curl Bar
Bicep Curl, Curl Bar, Reverse Grip
Bicep Curl, Dumbbell, Seated
Bicep Curl, Dumbbell, Seated, Inclined
Bicep Curl, Dumbbell, Standing
Bicep Curl, Seated, Alternating
Bicep Curl, Standing, Alternating
Bicep Curls, Cable
Bicep Curls, Curl Bar, Bench, Inclined Prone
Bicep Curls, Dumbbell, Bench, Inclined Prone
Concentration Curl, Seated
Hammer Curl, Seated
Hammer curl, Seated Inclined, Alternating
Hammer Curl, Seated, Alternating
Hammer curl, Seated, Inclined
Hammer Curl, Standing
Hammer Curl, Standing, Alternating
Preacher Curl, Dumbbell, 1 Arm
Preacher Curl, Dumbbell, Exercise Ball, Kneeling
Reverse Grip Curl, Barbell, Standing
Reverse Grip Curl, Standing, Alternating
Intermediate
Bicep Curls, Dumbbell, Exercise Ball, Seated

   
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