How to do the Dumbbell One Arm Concentration Curl (on Stability Ball)
Dumbbell One Arm Concentration Curl (on Stability Ball) is a beginner single-joint isolation pulling exercise targeting the Biceps in the Upper Arms region. Performed using dumbbell, it falls under the balance category. Secondary muscles engaged include Forearms.
Dumbbell One Arm Concentration Curl (on Stability Ball) demonstration · © GymiaFit
Dumbbell One Arm Concentration Curl (on Stability Ball) at a glance
- Primary muscles
- Biceps
- Secondary muscles
- Forearms
- Equipment
- Dumbbell
- Level
- Beginner
- Type
- Isolation (single-joint)
- Force
- Pull
Dumbbell One Arm Concentration Curl (on Stability Ball) step by step
- 1Sit on a stability ball with your feet flat on the ground and your knees bent at a 90-degree angle.
- 2Hold a dumbbell in one hand with your palm facing up and your arm extended down towards the floor.
- 3Rest your elbow on the inside of your thigh, just above the knee.
- 4Keeping your upper arm stationary, exhale and curl the dumbbell up towards your shoulder while contracting your biceps.
- 5Pause for a moment at the top of the movement, then inhale and slowly lower the dumbbell back down to the starting position.
- 6Repeat for the desired number of repetitions, then switch arms and repeat.
Dumbbell One Arm Concentration Curl (on Stability Ball) — questions
What muscles does the Dumbbell One Arm Concentration Curl (on Stability Ball) work?
The Dumbbell One Arm Concentration Curl (on Stability Ball) primarily targets the Biceps. It also recruits the Forearms as secondary movers.
What equipment do I need for the Dumbbell One Arm Concentration Curl (on Stability Ball)?
You need dumbbell. If your gym does not have it, the alternatives listed further down train the same muscles with different kit.
Is the Dumbbell One Arm Concentration Curl (on Stability Ball) suitable for beginners?
Yes. It is classed as a beginner movement: the pattern is simple enough to learn in a session and easy to scale by adjusting range of motion or load.
What can I do instead of the Dumbbell One Arm Concentration Curl (on Stability Ball)?
Dumbbell Alternate Biceps Curl, Dumbbell Alternate Biceps Curl (with Arm Blaster), Dumbbell Alternate Hammer Preacher Curl train the same muscles and make good substitutes when the equipment is taken or the movement does not suit you.
Log it, don't guess it.
The GymiaFit app has the Dumbbell One Arm Concentration Curl (on Stability Ball) demo, form cues and set logging built in — plus a muscle map that shows what you have actually trained this week. Free on iOS and Android.