Exercise guide · Advanced · Compound

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

This exercise involves performing a seated one-arm bicep curl on an exercise ball while raising one leg, increasing the challenge to balance and core stability in addition to targeting the biceps.

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

How to do the dumbbell seated one arm 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 one hand with your palm facing up and your arm fully extended.
  3. Step 3: Place your other hand on your hip for stability.
  4. Step 4: Slowly curl the dumbbell towards your shoulder, keeping your upper arm stationary.
  5. Step 5: Pause for a moment at the top of the movement, squeezing your bicep.
  6. Step 6: Slowly lower the dumbbell back to the starting position.
  7. Step 7: Repeat for the desired number of repetitions.
  8. Step 8: Switch arms and repeat the exercise.

Sets, reps and programming

Suggested sets, reps and rest for the dumbbell seated one arm 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 Seated One Arm 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.