- Target muscle: Brachialis
- Synergists: Biceps Brachii (especially the outer or long head), Brachioradialis
- Mechanics: Isolation
- Force: Pull
- 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.
- 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.