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Biceps · Dumbbell · Intermediate

How to do Dumbbell One Arm Concentration Curl (On Stability Ball)

The dumbbell one arm concentration curl (on stability ball) is an isolation exercise targeting the biceps, performed while seated on a stability ball to increase core engagement and balance requirements.

Dumbbell One Arm Concentration Curl (On Stability Ball) demonstration
Primary muscle
Biceps
Also works
Forearms
Equipment
Dumbbell
Level
Intermediate
Category
Biceps

How to do Dumbbell One Arm Concentration Curl (On Stability Ball), step by step

  1. Sit on a stability ball with your feet flat on the ground and your knees bent at a 90-degree angle.
  2. Hold a dumbbell in one hand with your palm facing up and your arm extended down towards the floor.
  3. Rest your elbow on the inside of your thigh, just above the knee.
  4. Keeping your upper arm stationary, exhale and curl the dumbbell up towards your shoulder while contracting your biceps.
  5. Pause for a moment at the top of the movement, then inhale and slowly lower the dumbbell back down to the starting position.
  6. Repeat for the desired number of repetitions, then switch arms and repeat.

Muscles worked

Dumbbell One Arm Concentration Curl (On Stability Ball) works your biceps as the main mover, with help from your forearms.

Track Dumbbell One Arm Concentration Curl (On Stability Ball) in SPLYT

Dumbbell One Arm Concentration Curl (On Stability Ball) is already in SPLYT’s exercise library. Log your sets, reps and weight on iPhone or Apple Watch, with last time’s weights already filled in.

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