Bicep exercises on a stability ball strengthen your biceps as well as improve your balance and coordination. If you perform bicep curls while seated on a stability ball, your abdominal muscles will naturally tighten and tone to keep your body balanced and stable on the ball. As a result, bicep exercises on a stability ball can help you work out multiple parts of your body simultaneously.
Dumbbell Bicep Curl on Ball
Doing dumbbell biceps curls on a stability ball will improve your balance as well as strengthen your biceps. Get on the top of a stability ball with both knees, balancing on the ball with your shins. With a dumbbell in each hand, perform a curl to shoulder height, alternating between each arm as you go. Keep your elbows tight to the sides of your body as you perform your curls. Repeat until fatigued, staying balanced on the stability ball for the duration of the exercise.
Stability Ball Dumbbell Press
The stability ball dumbbell press will strengthen your biceps as well as your pecs, deltoids and triceps. Lie flat on your back on a stability ball with both knees bent. With your feet flat on the floor and a dumbbell in each hand, bend your arms at the elbows until both weights are level with your head. From this position, simultaneously extend both of your arms up towards the ceiling until your arms are fully extended. Slowly bring your arms back down and repeat until fatigued.
Stability Ball Bent Over Row
A bent over row on a stability ball works your biceps as well as your core muscles. Grab a dumbbell in your left hand and place your right hand on a stability ball for balance. Bend at the knees, staggering your stance so your right leg is in front of your left. With your right arm on the ball, extend your left arm down towards the ground. Once your arm is fully extended, bend at the elbow and lift the weight back towards your body until the weight is even with your pecs. Repeat with both arms until fatigued.
Incline Dumbbell Chest Press
Doing an incline dumbbell chest press on a stability ball will strengthen your pecs as well as your biceps. Lie down on a stability ball with your knees bent and the ball positioned under your lower back. Lower your hips so that your upper torso is at a 45-degree angle. Take a dumbbell in each hand and bend at the elbows until both dumbbells are level with your shoulders. Push directly up from this position until both arms are extended over your head. Repeat until fatigued.
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