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Upper Arms · Dumbbell
Dumbbell Biceps Curl With Overhead Extension on Stability Ball
Dumbbell Biceps Curl With Overhead Extension on Stability Ball is an intermediate isolation strength exercise that works the biceps (upper arms), with the shoulders assisting. It needs a dumbbell. A typical prescription is 3 sets of 10-15 reps, and it burns about 5.5 calories per minute.
- Target
- Biceps
- Body part
- Upper Arms
- Equipment
- Dumbbell
- Category
- Strength
- Mechanic
- Isolation
- Force
- Pull
- Sets × reps
- 3 × 10-15
- Calories / min
- ≈ 5.5 kcal
Primary muscles
- Biceps · Biceps Brachii
- Triceps · Triceps Brachii
Secondary muscles
- Shoulders · Deltoids
How to do Dumbbell Biceps Curl With Overhead Extension on Stability Ball
- Kneel on a stability ball with your forefeet on the floor for support. Hold a dumbbell in each hand with one arm extended overhead and the other arm hanging by your side.
- Simultaneously perform a bicep curl with the arm hanging by your side, bending your elbow to lift the dumbbell towards your shoulder and an overhead triceps extension with the other arm, bending your elbow to lower the dumbbell behind your head.
- Slowly return both arms to the starting position, ensuring control and stability throughout the movement. Repeat for the desired number of repetitions.
Form tips
- Maintain balance on the stability ball by engaging your core muscles throughout the exercise.
- Perform the movements slowly and with control to maximize muscle activation and reduce the risk of injury.
- Keep your elbows close to your body during the bicep curl and ensure your overhead arm remains stable during the triceps extension.
Dumbbell Biceps Curl With Overhead Extension on Stability Ball alternatives
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Dumbbell Biceps Curl With Overhead Extension on Stability Ball FAQ
What muscles does Dumbbell Biceps Curl With Overhead Extension on Stability Ball work?
Dumbbell Biceps Curl With Overhead Extension on Stability Ball mainly works the biceps in the upper arms (Biceps Brachii and Triceps Brachii). The shoulders work as secondary muscles.
What equipment do you need for Dumbbell Biceps Curl With Overhead Extension on Stability Ball?
You need a dumbbell.
How many sets and reps of Dumbbell Biceps Curl With Overhead Extension on Stability Ball should I do?
Start with 3 sets of 10-15 reps. Pick a load or variation where the last one or two reps are hard but your form stays clean.
Is Dumbbell Biceps Curl With Overhead Extension on Stability Ball good for beginners?
It's rated intermediate. Beginners can work up to it once they control simpler upper arms exercises.
How many calories does Dumbbell Biceps Curl With Overhead Extension on Stability Ball burn?
About 5.5 calories per minute for a person of around 70 kg, based on a MET value of 4.5. Ten minutes of work is roughly 55 calories; heavier people burn more.
What is a good alternative to Dumbbell Biceps Curl With Overhead Extension on Stability Ball?
Other exercises for the biceps include Biceps Curl Cable, Cable Biceps Curl (Ez-Bar), Cable Overhead Curl and Barbell Biceps Curl.
For developers
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