Dumbbell Bicep Curl with Stability-Ball Overhead Extension

Dumbbell Biceps Curl With Overhead Extension On Stability Ball

- Stability ball
1. Positioning:
- Begin by sitting on the stability ball with your feet flat on the ground, shoulder-width apart.
- Ensure that your back is straight and your core is engaged for stability.
- Hold a dumbbell in each hand with your arms at your sides, palms facing forward.

2. Starting Position:
- With a dumbbell in each hand, raise one arm to shoulder height and bend your elbow, bringing the dumbbell behind your head while keeping the other arm straight down.
- This is your starting position. Adjust your balance on the stability ball as needed.

3. Biceps Curl Movement:
- While maintaining your balance, curl the dumbbell in your lower hand up towards your shoulder by bending your elbow.
- Keep your upper arm stationary and focus on using your biceps to lift the dumbbell.

4. Overhead Extension:
- After reaching the top of the curl, extend your arm back overhead to work the triceps.
- Slowly lower the dumbbell back behind your head, keeping your elbow close to your ear.

5. Repeat:
- Perform 8-12 repetitions with one arm before switching to the other arm.
- Make sure to maintain proper posture and balance throughout the exercise.

6. Breathing:
- Inhale as you lower the dumbbell and exhale as you lift it to the top position.

7. Finishing:
- After completing the desired repetitions on both arms, carefully lower the dumbbells to your sides and stand up slowly from the stability ball.

Tips for Beginners:

- Start with lighter weights to master the technique before progressing to heavier dumbbells.
- If you find it difficult to balance on the stability ball, you can perform the exercise seated on a bench until you build stability.
- Focus on controlled movements rather than speed to maximize the effectiveness of the exercise.