Perform a dumbbell biceps curl with an overhead extension while seated on a stability ball. This exercise targets the biceps and triceps while engaging your core for stability.
- Begin by sitting on the stability ball with your feet flat on the ground.
- Hold a dumbbell in each hand, arms at your sides.
- Curl the dumbbells up towards your shoulders, then extend them overhead.
- Lower the dumbbells back to the starting position and repeat.
How to perform the Dumbbell Biceps Curl with Overhead Extension on Stability Ball
- Set up. Set up in a stable, balanced starting position appropriate for the Dumbbell Biceps Curl with Overhead Extension on Stability Ball using your dumbbell.
- Brace and execute. Brace your core, control the descent, and move through a full pain-free range of motion while emphasizing your triceps.
- Reset. Reverse the movement under control and reset between repetitions, keeping your form crisp on every rep.
Coaching cues
- Move with intent — every rep should feel deliberate, not rushed.
- Drive force through your triceps rather than momentum.
- Keep your breathing steady: exhale on the hard part, inhale on the reset.
Common mistakes
- Using too much weight and losing positional control.
- Cutting the range of motion short and missing the target muscle.
- Letting your spine round or hyperextend instead of staying neutral.
Detailed cues, common mistakes, and demonstration video are available in the Fitly app.
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