Exercise guide · Advanced · Compound

Dumbbell Alternating Bicep Curl with Leg Raised on Exercise Ball: How to Do It & Muscles Worked

This exercise combines a dumbbell alternating bicep curl with a balance challenge by raising one leg onto an exercise ball. It targets the biceps while also engaging the forearms, shoulders, and core for stability.

Primary muscles
Biceps
Secondary muscles
Forearms , Shoulders
Equipment
Dumbbell and Stability Ball
Level · type
Advanced · Compound
Demonstration of the dumbbell alternating bicep curl with leg raised on exercise ball
Front view: muscles worked by the dumbbell alternating bicep curl with leg raised on exercise ball. Primary: biceps. Secondary: forearms and shoulders.
Back view: muscles worked by the dumbbell alternating bicep curl with leg raised on exercise ball. Primary: biceps. Secondary: forearms and shoulders.
Primary Secondary

How to do the dumbbell alternating bicep curl with leg raised on exercise ball

  1. Step 1: Stand with your feet shoulder-width apart and hold a dumbbell in each hand, palms facing forward.
  2. Step 2: Place an exercise ball behind you and position one foot on top of it, keeping your balance.
  3. Step 3: With your arms fully extended and elbows close to your sides, curl one dumbbell towards your shoulder while keeping your upper arm stationary.
  4. Step 4: Lower the dumbbell back down to the starting position and repeat with the other arm.
  5. Step 5: Continue alternating arms for the desired number of repetitions.

Sets, reps and programming

Suggested sets, reps and rest for the dumbbell alternating bicep curl with leg raised on exercise ball by training goal
Goal Sets Reps Rest Effort
Strength 3–5 3–6 3–5 min 1–3 reps in reserve
Muscle growth 3–4 6–12 2–3 min 1–2 reps in reserve
Muscular endurance 2–3 12–20 1–2 min 1–3 reps in reserve

Ranges follow the ACSM position stand on progression in resistance training. Muscle grows across a wide range of loads when sets end close to failure (Schoenfeld et al., 2017), longer rests between heavy sets support strength and size (Schoenfeld et al., 2016), and stopping a rep or two short of failure works about as well as training to failure (Grgic et al., 2022). Estimate your working weights with the strength calculators.

Dumbbell Alternating Bicep Curl with Leg Raised on Exercise Ball alternatives

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Sources

  1. American College of Sports Medicine. Progression models in resistance training for healthy adults. Med Sci Sports Exerc. 2009;41(3):687-708.
  2. Schoenfeld BJ, Grgic J, Ogborn D, Krieger JW. Strength and hypertrophy adaptations between low- vs. high-load resistance training. J Strength Cond Res. 2017;31(12):3508-3523.
  3. Schoenfeld BJ, Pope ZK, Benik FM, et al. Longer interset rest periods enhance muscle strength and hypertrophy in resistance-trained men. J Strength Cond Res. 2016;30(7):1805-1812.
  4. Grgic J, Schoenfeld BJ, Orazem J, Sabol F. Effects of resistance training performed to repetition failure or non-failure on muscular strength and hypertrophy: a systematic review and meta-analysis. J Sport Health Sci. 2022;11(2):202-211.

Step-by-step instructions and demonstration media are from the ExerciseDB exercise dataset.

This guide is general fitness information, not medical advice. Stop if an exercise causes pain and speak to a doctor or physiotherapist about injuries or health conditions before starting a new programme.