maratoolOne Arm Bicep Concentration on Stability Ball with Dumbbell
How to do the one arm bicep concentration on stability ball with dumbbell
- Grasp a dumbbell in one hand and sit on a Stability Ball with your feet wide apart.
- Bend forward leaning at the waist.
- With the dumbbell in your hand, place your elbow against your knee.
- Lower your arm so it is flat against your calves.
- Curl your arm up to your chest keeping your elbow steady.
- Return to starting position and change hands.
Muscles worked
The prime mover is the biceps brachii, which bends the elbow and rotates the forearm palm-up.
Even with a single joint doing the moving, the muscle is not working alone — the forearms hold the grip, which is often what gives out first.
How this movement works
Everything happens at one joint. That gives you direct control over where the tension sits; the trade-off is that the muscle gets no help, so the load that feels hard here is a fraction of what a multi-joint version of the pattern would take. Slow, complete repetitions beat heavy ones.
It is filed under strength: produce force against resistance for a countable number of repetitions, and progress the resistance over time.
What you need
Dumbbells let each side work on its own, surfacing a strength difference between limbs that a barbell would quietly cover for, and leaving the wrist free to rotate through the movement.
Every exercise using:Dumbbell
These train the biceps too, using equipment this one does not:
Illustration: Everkinetic — CC BY-SA 4.0 — license. Modified versions are shared under the same license. Full attribution →
ⓘ Informational only — not a substitute for professional fitness or medical advice.