Kneeling Dumbbell Biceps Curl with Overhead Extension on Stability Ball
Expert
Expert Advice
Keep your overhead upper arm beside your ear. Letting it drift forward turns the triceps extension into a press.
How-to-do Steps
- Kneel upright on the stability ball with your lower legs folded behind you.
- Hold one dumbbell beside your thigh, palm forward, and the other overhead.
- Bend your overhead elbow to lower that dumbbell behind your head.
- Curl the lower dumbbell toward your shoulder while simultaneously straightening your opposite elbow overhead.
- Lower the curling dumbbell while bending your opposite elbow to reset behind your head.
- Repeat with the same arm roles, counting each paired movement as one repetition.
Common Mistakes
- Lower back archesFix: bring your ribs over your pelvis instead of leaning backward.
- Curling elbow swings forwardFix: keep it beside your ribs.
Coach Cues
Ribs over pelvisUpper arms stay stillMove both arms together
Short reminders to keep in mind during every set.
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Muscles Worked
Kneeling Dumbbell Biceps Curl with Overhead Extension on Stability Ball primarily targets the Biceps, Triceps, with Strength mechanics using Dumbbell. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.
Primary
Biceps45%
Triceps50%
Secondary
Forearms5%
Equipment
Dumbbell
Stability Ball
Exercise Type
Strength
Why Level 5?
Expert
Kneeling on an unstable ball while controlling an overhead dumbbell demands advanced balance.
Technique
Stability
Strength
Mobility
Impact
Learning
Sets & Reps Guidance
Beginner2 x 10-12
Intermediate3 x 8-10
Advanced4 x 6-8
Frequently Asked Questions
What muscles does Kneeling Dumbbell Biceps Curl with Overhead Extension on Stability Ball work?
Kneeling Dumbbell Biceps Curl with Overhead Extension on Stability Ball primarily targets the Biceps, Triceps. Secondary muscles involved include Forearms. It is classified as a Strength exercise performed with Dumbbell.
How many sets and reps should I do for Kneeling Dumbbell Biceps Curl with Overhead Extension on Stability Ball?
For beginners, start with 2 sets of 10-12. Intermediate lifters can do 3 sets of 8-10. Advanced athletes can push to 4 sets of 6-8. Adjust based on your goals and recovery capacity.
Is Kneeling Dumbbell Biceps Curl with Overhead Extension on Stability Ball suitable for beginners?
Kneeling Dumbbell Biceps Curl with Overhead Extension on Stability Ball is rated as an advanced exercise and is best suited for experienced lifters. Beginners should build foundational strength with simpler movements first before attempting this exercise.
What are the most common mistakes when doing Kneeling Dumbbell Biceps Curl with Overhead Extension on Stability Ball?
Lower back arches: bring your ribs over your pelvis instead of leaning backward. Curling elbow swings forward: keep it beside your ribs.
