How to Do Alternating Dumbbell Bicep Curls By Using a Swissball

Alternating dumbbell bicep curls is an excellent exercise to include in any bicep routine. There are many different versions of this exercise, however, if you follow these easy steps, you will be able to maximize your alternating dumbbell bicep curls by using a swissball.

Difficulty: Moderately Easy

Instructions

Things You'll Need:

• Swissball
• Dumbbells

1. Select the dumbbells that you will be using. Choose a weight that you will be able to handle safely. Find a swissball.

2. Pick up your dumbbells and sit down on top of the swissball. Tighten your core to unsure that you keep control of the swissball underneath you.

3. 

   Move the dumbbells down to your sides. This is the starting position for this exercise.

4. 

   Starting with either your right or left arm (doesn't matter), curl one arm up by pulling with your bicep. Make sure you keep your elbow tight against your body to ensure that you concentrate on your biceps and don't include other muscle groups.

5. 

   Pause briefly feeling the contraction of your bicep. Lower the weight back down to starting position in a controlled manner.

6. 

   Curl up the other arm using the same technique as before. Repeat, alternating back and forth between arms until desired number of sets and repetitions are reached.

Tips & Warnings

• Always engage your core while doing this exercise.
• Because your on a swissball, you won't be able to go as heavy as you normally can using a bench.
• Using the swissball forces you to concentrate on the movement helping with the mind-body connection.