Ball Seated Bicep Curls


  • Seated on a stability ball, with back straight and feet flat on the floor in front of you.
  • Grasp a dumbbell in each hand with palms facing each other. Hands fully extended at your sides.
  • One arm at a time, curl the weight up keeping your elbow close at your side. Twist your wrist at the top of the movement until your palms are facing you.
  • Hold and contract for 1-2 seconds, then lower and repeat with opposite arm.


  • Do not swing the weight up. Choose a weight that you can handle with proper form.
Primary muscles Biceps
Secondary muscles Forearms