Dumbbell Biceps Curl With Overhead Extension On Stability Ball

Muscles worked

Setup

1. Sit upright on the center of a stability ball with your feet flat on the floor, hip-width apart.
2. Hold a dumbbell in each hand with a neutral grip (palms facing your thighs) and arms fully extended at your sides.
3. Engage your core, pull your shoulder blades back, and maintain a tall, neutral spine.

How to do it

1. Perform a bicep curl with one arm by rotating the palm upward and curling the weight toward your shoulder; exhale during this phase.
2. From the top of the curl, press the dumbbell vertically overhead until your arm is fully extended.
3. Keep your upper arm stationary next to your ear, hinge at the elbow to lower the weight behind your head, then extend back up to the top.
4. Lower the dumbbell back to the shoulder, then reverse the curl to the starting position while inhaling, and repeat the entire sequence on the opposite arm.
5. Maintain a controlled 2-1-2-1 tempo (2 seconds up, 1 second pause, 2 seconds down, 1 second pause).

Form checklist

• Keep your torso perfectly vertical; do not lean or sway to compensate for the weight.
• Ensure the elbow of the working arm stays tucked close to your head during the overhead extension.
• Keep your feet planted firmly to prevent the stability ball from shifting or rolling.
• Avoid using momentum; every phase of the curl and press should be slow and deliberate.

Pro tips

• To maximize oblique activation, focus on 'bracing' your midsection as if someone is about to punch you, resisting the lateral pull of the dumbbell.
• Squeeze the dumbbell grip tightly to increase forearm activation and stabilize the wrist during the overhead transition.

Make it harder

• Narrow your stance by bringing your feet together to reduce your base of support and increase the core stability demand.
• Perform the movement while lifting the foot opposite to the working arm 1-2 inches off the floor.

Frequently asked

What muscles does the dumbbell biceps curl with overhead extension on stability ball work?

The dumbbell biceps curl with overhead extension on stability ball primarily targets the biceps and triceps, and also works the abs, deltoids, and forearms as secondary muscles.

What equipment do you need for the dumbbell biceps curl with overhead extension on stability ball?

The dumbbell biceps curl with overhead extension on stability ball uses dumbbell.

Is the dumbbell biceps curl with overhead extension on stability ball good for beginners?

The dumbbell biceps curl with overhead extension on stability ball is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

Related exercises

• Arm Double CrossoverIntermediate · biceps, deltoids, and triceps
• Baseball HitAdvanced · biceps, deltoids, glutes, hamstrings, lats, obliques, pectorals, quadriceps, and triceps
• Bodyweight Muscle-UpAdvanced · biceps, lats, and triceps
• Boxing HookIntermediate · biceps, deltoids, forearms, lats, obliques, pectorals, and triceps