Dumbbell Curl - Fitness Ball Preacher Zottman Alternate
Recommendations: 2-3 Sets, 8-12 Reps, 80 Wght
Beginner Biceps Forearms Shoulders Traps Strength Dumbbell Fitness Ball Pull Gym
Purpose: This exercise strengthens the biceps.
Benefits: This exercise isolates the biceps so that momentum does not come into play.
Kneel on ones side of a fitness ball. Hold dumbbells with your hands about shoulder-width apart and your palms facing down (overhand grip). Ensure that your armpits are against the top of the ball with your triceps on the far side of the ball. This is the starting position. Curl the right dumbbell up to your chin while rotating your right hand into an underhand (palm facing up) grip. Your upper arm should remain on the ball throughout the entire motion. Exhale during this movement. Slowly lower the right dumbbell to the starting position. Inhale during this movement. Repeat for the required number of repetitions. Curl the left dumbbell up to your chin while rotating your left hand into an underhand (palm facing up) grip. Your upper arm should remain on the ball throughout the entire motion. Exhale during this movement. Slowly lower the left dumbbell to the starting position. Inhale during this movement. Repeat for the required number of repetitions.
The biceps muscle is a straight muscle with 2 heads. The long head crosses both the elbow and shoulder joints and bends the elbow and raises the arm forward at the shoulder. The short head of the biceps crosses the elbow joint and, in conjunction with the brachioradialis, supinates the hand.
Step 1
Kneel beside a fitness ball holding dumbbells with an overhand grip. The triceps should be flat on the pad.
Kneel on ones side of a fitness ball. Hold dumbbells with your hands about shoulder-width apart and your palms facing down (overhand grip). Ensure that your armpits are against the top of the ball with your triceps on the far side of the ball. This is the starting position.
Step 2
Slowly curl the right dumbbell until your arm at your chin while rotating your hand.
Curl the right dumbbell slowly up to your chin while rotating your right hand to an underhand (palm facing up) grip. Squeeze the biceps at the top of the movement. Exhale during this movement.
Step 3
Lower the right dumbbell to the starting position.
Lower the dumbbells to the starting position. Inhale during this movement. Your upper arms should remain on the ball and your armpits on top of the ball throughout the entire motion. Repeat as required.
Step 4
Slowly curl the left dumbbell until your arm at your chin while rotating your hand.
Curl the left dumbbell slowly up to your chin while rotating your left hand to an underhand (palm facing up) grip. Squeeze the biceps at the top of the movement. Exhale during this movement.
Step 5
Lower the left dumbbell to the starting position.
Lower the left dumbbell to the starting position. Inhale during this movement. Your upper arms should remain on the ball and your armpits on the top of the ball throughout the entire motion. Repeat as required.