Home Exercises One Arm Biceps Curls w/Exercise Ball

One Arm Biceps Curls w/Exercise Ball

Exercise Tips

  • Keep elbows slightly bent and tucked in
  • Keep back upright and flat

One Arm Biceps Curls w/Exercise Ball

This exercise targets your biceps and provides a low cardio benefit.

Muscle Group



1 Day a Week to
3 Days a Week


Exercise Ball, Dumbbells

Cardiovascular Benefit


Muscle Group: Biceps

Equipment: Exercise Ball, Dumbbells

Minimum Frequency: 1 Day a Week

Maximum Frequency: 3 Days a Week

Cardiovascular Benefit: Low

Exercise Category: Exercise Ball Biceps

Starting Position: Sit on the front edge of an exercise ball with your back straight, knees bent into a 90 degree angle and feet flat on the floor, shoulder width apart. Hold a dumbbell in each hand with an overhand grip, palms facing you. Hang your arms straight down at your sides.

  1. 1 Exhaling, slowly curl one arm at a time upward, bending at the elbow and rotating your wrist so at the peak of the motion, your palm is facing you. Focus on reaching your hand to your shoulder.
  2. 2 Hold for a one count, then slowly lower your arm back down to starting position.
  3. 3 Repeat with the other arm.
  4. 4 Repeat this exercise until you have completed all repetitions for the set, alternating arms.