The Weighted Seated Bicep Curl on Stability Ball is a variation of the traditional bicep curl that adds an element of instability by performing the exercise while seated on a stability ball. This challenges the core muscles to work harder to maintain balance and stability while targeting the biceps.
How to perform
Here are step-by-step instructions for performing the Weighted Seated Bicep Curl on Stability Ball:1. Start by sitting on a stability ball with your feet flat on the ground, hip-width apart. Hold a dumbbell in each hand with your palms facing up.
2. Walk your feet forward and roll your body down on the ball until your lower back is supported on the ball and your hips are bent at a 90-degree angle.
3. Engage your core muscles to stabilize your body on the ball. Your head, neck, and shoulders should be aligned.
4. Begin the exercise by slowly bending your elbows and curling the dumbbells towards your shoulders. Keep your elbows close to your sides and your wrists straight throughout the movement.
5. Hold the top position for a brief moment, squeezing your biceps at the peak of the contraction.
6. Slowly lower the dumbbells back to the starting position, fully extending your arms but not locking out your elbows.
7. Repeat for the desired number of reps.
8. Remember to maintain proper form throughout the exercise, focusing on controlling the movement and not swinging the weights.
9. Once you have completed your set, carefully sit up and place the dumbbells on the ground before standing up from the stability ball.
10. This exercise can also be performed with a resistance band instead of dumbbells for added variety.
Overall, the Weighted Seated Bicep Curl on Stability Ball is a challenging exercise that not only targets the biceps but also helps to improve core strength and stability. It is important to start with lighter weights and focus on proper form before increasing the resistance to avoid injury.
Equipment required
Medicine Ball
A Medicine Ball is a weighted fitness tool, usually made of rubber or leather, that ranges in weight from 2 to 25 pounds. It is used for a variety of strength and conditioning exercises including core work, functional training, plyometrics, and rehabilitation. The weight and size of the ball allows for dynamic movements that engage multiple muscle groups, improve balance, coordination, and power.