Exercise guide · Advanced · Compound

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

This exercise involves performing a bicep curl with dumbbells while seated on an exercise ball and raising one leg, which challenges both the biceps and core stability.

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

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

  1. Step 1: Sit on an exercise ball with your feet flat on the ground and your back straight.
  2. Step 2: Hold a dumbbell in each hand with your palms facing forward and your arms fully extended.
  3. Step 3: Slowly curl the dumbbells towards your shoulders, keeping your elbows close to your sides.
  4. Step 4: Pause for a moment at the top of the movement, then slowly lower the dumbbells back to the starting position.
  5. Step 5: While performing the bicep curl, raise one leg off the ground and hold it in the air for the duration of the exercise.
  6. Step 6: Repeat for the desired number of repetitions, then switch legs and repeat.

Sets, reps and programming

Suggested sets, reps and rest for the dumbbell bicep curl on exercise ball with leg raised 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 Bicep Curl on Exercise Ball with Leg Raised alternatives

More exercises that train the biceps as their main target:

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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.