Dumbbell concentration curl on a stability ball
Exercise details
- Target muscle: Brachialis
- Synergists: Biceps Brachii (especially the outer or long head), Brachioradialis
- Mechanics: Isolation
- Force: Pull
Starting position
- Hold a dumbbell in one hand and sit on a stability ball.
- With your arm extended and palm facing the opposite leg, rest your arm against the inside of your thigh. Your elbow should be lower than the top of your thighs.
Execution
- Keeping the rest of your body still, exhale as you curl the dumbbell up towards your shoulder.
- Hold for a count of two and squeeze your biceps.
- Inhale as you lower the dumbbell to return to the starting position.
- Repeat for the prescribed number of repetitions.
- Repeat on the opposite arm.
Comments and tips
- Performing the dumbbell concentration curl on an unstable surface, such as the stability ball, forces you to recruit more stabilizer muscles in the core compared to a stable surface, such as a bench. Note, however, that your other arm must be kept free. Do not use your free hand to brace the body and improve stability in any way.
- Place your elbow below the top of your thighs so that you do not pivot on your elbow when performing the curl.
- Do not swing the dumbbell or use momentum. Only your forearm should be moving.
- Strengthening and building your brachialis will help increase the width of your biceps.
- See also the dumbbell concentration curl and the standing barbell concentration curl.
Dumbbell concentration curl on a stability ball video
In this demonstration video, the instructor uses her free hand to increase stability, which defies the objective of using a stability ball. Keep your other arm free to maximize instability and force the recruitment of more stabilizer muscles.
