Stability Ball Seated Bicep Curl

Beginner Level of Difficulty

The seated bicep curl exercise uses the stability ball to make it slightly more challenging.


Picture of Biceps


Biceps are the pair of muscles on the front of the upper arm connecting the shoulder to the elbow. Your biceps are used in everything from turning a doorknob to lifting heavy items. Strengthening your biceps can greatly reduce the "flabby arms" look.

Picture of Glutes


Gluteal Muscles (Glutes) are one of the strongest muscles in the body and are the connecting point between your legs and back muscles. Glutes are used in a variety of actions from moving the leg to extending and rotating the hip, as well as extending and rotating the trunk of the body.

Equipment Used

Picture of Stability Ball

Stability Ball

A stability or exercise ball is a ball constructed of soft elastic and filled with air until firm.Most stability balls range from a diameter of approximately 35 to 85 centimeters (14 to 34 inches).

Picture of Dumbbells


The dumbbell, a type of free weight, is a piece of equipment used in weight training. It can be used individually or in pairs (one for each hand). Dumbbells vary in weight from 3lbs. up to 150lbs.

Exercise Instructions

stability ball seated bicep curl - step 1

Step 1

Sit on the stability ball maintaining a neutral spine with the dumbbells by your side and your elbows tucked in tight to the body.

stability ball seated bicep curl - step 2

Step 2

Keeping your elbows tucked to the side of your body, curl the dumbbells up to your shoulders and contract the bicep muscles.

stability ball seated bicep curl - step 3

Step 3

Relax and lower the dumbbells back to the starting position. Repeat.