Exercise Profile
  • Target Muscle Group
  • Exercise TypeStrength
  • Equipment RequiredDumbbell
  • MechanicsIsolation
  • Force TypePull
  • Experience LevelIntermediate
  • Secondary Muscles
Target Muscle Group


Biceps Muscle Anatomy Diagram

Exercise Ball Dumbbell Curl Instructions

  1. The exercise ball dumbbell curl hits the biceps as well as using the core muscles for stability. Grab a pair of dumbbells and sit on an exercise ball.
  2. Using an underhand grip and keeping your elbows in at your sides, slowly curl the dumbbells up as far as possible.
  3. Pause, and then slowly lower the dumbbells back to the starting position.

​Exercise Tips:

  1. Keep your back straight throughout the set.
  2. Do not let your elbows come forward as you curl the dumbbells up.
  3. Focus on keeping a tight core for added benefit.