Dumbbell Curl - Fitness Ball Single
Recommendations: 2-3 Sets, 8-12 Reps, 80 Wght
Beginner Biceps Forearms 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.
Sit on a fitness ball, with your feet flat on the floor. Hold dumbbells in your hands, with palms inward grip. The dumbbells hang down at the sides. This is the starting position. Curl the right dumbbell up to your shoulder, rotating it to an underhand grip, keeping your elbows close to your sides. Once you have reached the top of the motion, move your elbow out slightly to the front to work the long head of the biceps which crosses the shoulder joint. Exhale during this movement. Squeeze the biceps. It is important for you to focus strongly on the biceps muscle as you make this movement. Slowly lower the dumbbell to the starting position. Inhale during this movement. Repeat for the required number of repetitions. Curl the left dumbbell up to your shoulder, rotating it to an underhand grip, keeping your elbow close to your sides. Once you have reached the top of the motion, move your elbow out slightly to the front to work the long head of the biceps which crosses the shoulder joint. Exhale during this movement. Squeeze the biceps. It is important for you to focus strongly on the biceps muscle as you make this movement. Slowly lower the 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
Sit on a fitness ball holding dumbbells down at your sides, palms facing inward.
Sit on a fitness ball, with your feet flat on the floor. Hold dumbbells in your hands, with palms inward grip. The dumbbells hang down at the sides. This is the starting position.
Step 2
Curl the right dumbbell to your shoulder rotating it to a supinated grip. At the top of the motion, lift your elbows slightly forward.
Curl the right dumbbell up to your shoulder, rotating it to an underhand grip, keeping your elbows close to your sides. Once you have reached the top of the motion, move your elbow out slightly to the front to work the long head of the biceps which crosses the shoulder joint. Exhale during this movement. Squeeze the biceps. It is important for you to focus strongly on the biceps muscle as you make this movement.
Step 3
Slowly lower the dumbbell to the starting position.
Slowly lower the dumbbell to the starting position. Inhale during this movement. Hold dumbbells in your hands, with palms inward grip. The dumbbells hang down at the sides. Repeat as required.
Step 4
Curl the left dumbbell to your shoulder rotating it to a supinated grip. At the top of the motion, lift your elbows slightly forward.
Curl the left dumbbell up to your shoulder, rotating it to an underhand grip, keeping your elbows close to your sides. Once you have reached the top of the motion, move your elbow out slightly to the front to work the long head of the biceps which crosses the shoulder joint. Exhale during this movement. Squeeze the biceps. It is important for you to focus strongly on the biceps muscle as you make this movement.
Step 5
Slowly lower the dumbbell to the starting position.
Slowly lower the dumbbell to the starting position. Inhale during this movement. Hold dumbbells in your hands, with palms inward grip. The dumbbells hang down at the sides. Repeat as required.