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How to Do Biceps Curls on an Exercise Ball

Biceps curls become much harder when you do them on an exercise ball because of the instability factor. Concentrate on maintaining your balance throughout this exercise. This exercise focuses on working the upper body and training your core. Beginners need 3- to 5-pound weights. Advanced men and women may use heavier dumbbells.

  1. Sit on the ball with your feet shoulder-width apart. Hold your weights down by your sides with your palms facing inward.

  2. Pull in your abdominal muscles as you slowly bring your right weight toward your right shoulder.

    Your palm will be facing in toward your shoulder.

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  3. Hold this movement for a few beats, and then release the weight back down to your right side. Repeat with your other arm.

  4. Complete two sets of ten repetitions.

A few do’s and don’ts for this exercise:

  • Do concentrate on your biceps muscles as you do this exercise.

  • Do contract your abs before you lift the weight to your shoulder.

  • Don’t jerk the weight up to your shoulder. Use a slow and controlled movement.

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