Incorporating a stability ball into your training regimen provides with you new exercises for the bicep and tricep muscles of the upper arms, along with variations of several movements. When executing an exercise on a stability ball, the core muscles are more involved. Thus, training with the ball allows you to develop balance in addition to the other muscles that you are working.
Seated Stability Ball Dumbbell Curl
The seated stability ball dumbbell curl is a movement that targets the biceps muscles. The core also plays a role in the movement. Put the stability ball on the floor, and grab a pair of dumbbells. Sit down on the ball with your feet flat on the floor in front of the ball. Position your arms by the sides of your body, with your arms extended. Turn your hands so your palms are facing forward. Lift the dumbbells upwards towards your shoulders by bending your elbows. Make sure to keep your elbows by your sides, and contract your biceps. Lower the dumbbells by extending your elbows until the dumbbells are back in the starting position.
Stability Ball Dumbbell Preacher Curl
Stability ball preacher curls work the biceps. Place the stability ball on the ground and grab a dumbbell in each hand. Lean your torso on the ball, and place your feet behind you on the ground with your legs extended. Position the bottom of your elbows and upper arms on the ball, keeping the dumbbells off the ball. Bend your elbows, and bring the dumbbells up towards your shoulders. Then extend your shoulders and bring the dumbbells down to the initial point. Be careful not to hyperextend your elbows during the downwards motion. Perform the movement in a slow and controlled fashion, and concentrate on the biceps muscles throughout the movement.
Lying Stability Ball Dumbbell French Curl
This exercise is for the tricep muscles. The core muscles also play a role during the exercise. Put the stability ball on the floor, and hold the two dumbbells. Lie with your back down on the ball and put your feet in front of the ball. Hold the dumbbells over your chest with your arms extended. Turn your hands so your palms are facing one another. Keep your hips up and maintain this position throughout the exercise. Bend your elbows, and lower the dumbbells behind your head. Then raise the dumbbells back up to the start by extending the elbows, but not locking them out at the top portion of the exercise.
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