Pause for a moment at the top of the movement, then inhale and slowly lower the dumbbell back down to the starting position.

Dumbbell One Arm Concentration Curl (On Stability Ball)

Execution Guide

1
Sit on a stability ball with your feet flat on the ground and your knees bent at a 90-degree angle.
2
Hold a dumbbell in one hand with your palm facing up and your arm extended down towards the floor.
3
Rest your elbow on the inside of your thigh, just above the knee.
4
Keeping your upper arm stationary, exhale and curl the dumbbell up towards your shoulder while contracting your biceps.
5

Muscle Map

Primary

Secondary

Inactive

TargetUpper Body

EquipmentDumbbell

MET3.5

Pause for a moment at the top of the movement, then inhale and slowly lower the dumbbell back down to the starting position.

Training Guide

Sets

3–5

Reps

8–12

Rest

60s