How to Do Balance Ball Bicep Curls

Using the balance ball with the traditional bicep curl adds the element of balance to a standard exercise. This exercise strengthens your bicep muscles while actively using your core muscles.

Instructions

Difficulty: Easy

Things You’ll Need:

• Balance ball
• Dumbbells

1. Pick up the dumbbells and sit on the balance ball with your feet shoulder-width apart. Use low weight dumbbells to start. As you get stronger, increase the weight. Make sure your feet are firmly planted on the ground. To make the exercise challenging, bring your feet closer together. This forces you to balance even more.
2. Hold a dumbbell in each hand with your palms facing forward and your arms straight down. Hold your elbows close to your sides. Sit with a tall back so that you don't use your back muscles to help you lift the dumbbells.
3. Exhale as you curl the dumbbells up and inhale as you bring them down. Keep your elbows at your ribcage while lifting the dumbbells. Hold your wrist straight with your forearm. Do not let your wrist bend.
4. Add variety to the exercise by grasping the dumbbells with your thumbs facing up. This is called the hammer curl. This exercise targets the outside of your bicep.
5. Repeat the exercise 12 to 15 times for 2 sets. As your physical fitness improves, add more repetitions and sets.