TETSUDumbbell Kneeling Bicep Curl Exercise Ball
The Dumbbell Kneeling Bicep Curl Exercise Ball is a dumbbell and exercise ball exercise for the upper arms that primarily targets the biceps, with the forearms assisting. Follow the 7 steps below for correct form, with an animated demonstration.
How to do the Dumbbell Kneeling Bicep Curl Exercise Ball
- Kneel on the floor with an exercise ball in front of you.
- Place your elbows on top of the exercise ball, holding a dumbbell in each hand with your palms facing up.
- Keeping your upper arms stationary, exhale and curl the dumbbells while contracting your biceps.
- Continue to raise the dumbbells until your biceps are fully contracted and the dumbbells are at shoulder level.
- Hold the contracted position for a brief pause as you squeeze your biceps.
- Inhale and slowly begin to lower the dumbbells back to the starting position.
- Repeat for the desired number of repetitions.
Common questions
What muscles does the Dumbbell Kneeling Bicep Curl Exercise Ball work?
The Dumbbell Kneeling Bicep Curl Exercise Ball primarily targets the biceps. The forearms work as supporting muscles.
What equipment do I need for the Dumbbell Kneeling Bicep Curl Exercise Ball?
You need a dumbbell and an exercise ball to perform the Dumbbell Kneeling Bicep Curl Exercise Ball.
How many sets and reps of the Dumbbell Kneeling Bicep Curl Exercise Ball should I do?
3 to 4 sets of 10 to 15 controlled reps of the Dumbbell Kneeling Bicep Curl Exercise Ball suits most programs — smaller muscle groups respond well to moderate loads and strict form. Progress by adding reps first, then small weight increments.
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