Animated GIF · Available via API
gif_boxWeighted Seated Bicep Curl (on Stability Ball)
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fitness_center Equipment
Medicine BallCategory
balance
Mechanic
isolation
Cal/min
3.7
Force
pull
Weighted Seated Bicep Curl (on Stability Ball) is a beginner single-joint isolation pulling exercise targeting the Biceps in the Upper Arms region. Performed using medicine ball, it falls under the balance category. Secondary muscles engaged include Forearms.
list_alt Step-by-Step Instructions
Sit on a stability ball with your feet flat on the ground and your back straight.
Hold a medicine ball with an underhand grip, palms facing up, and let your arms hang down by your sides.
Keeping your upper arms stationary, exhale and curl the medicine ball up towards your shoulders.
Pause for a moment at the top, squeezing your biceps.
Inhale and slowly lower the medicine ball back down to the starting position.
Repeat for the desired number of repetitions.
warning Common Mistakes
Recruiting larger muscle groups to "help" move the weight instead of isolating Biceps — swinging momentum or shifting the torso takes tension off the muscle this exercise is meant to train.
Rounding the upper back or shrugging the shoulders up toward the ears at the start of the pull instead of initiating with the target muscle.
Skipping a warm-up set at lighter load/intensity — even "beginner" exercises benefit from a rehearsal set to groove the movement pattern before working sets.
person Who Should Do This Exercise
Weighted Seated Bicep Curl (on Stability Ball) is classified as a Beginner balance exercise, so beginners and anyone new to training Upper Arms can perform this exercise safely with light load or bodyweight while learning the movement pattern. It fits well in programs focused on balance training and pairs naturally with other Upper Arms movements in a balanced routine.
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