How to Do
How to Do Seated Alternating Dumbbell Curl
Each seated alternating dumbbell curl should begin with good posture to avoid injury. Brace the spine by drawing your lower abdomen inward. Your core muscles should be activated to support your posture as you perform the exercise.
If any pain is experienced, immediately stop this seated alternating dumbbell curl.
Beginning
Beginning Bicep Curl Tricep Extension
1. Kneel on the stability ball so that you are "centered" and "feel" comfortable.
2. One arm is positioned at the side to do a bicep curl while the other arm is overhead (elbow by the ear) to perform an overhead tricep extension.
3. Activate core by drawing the navel in towards the spine and contract the pelvic floor.
Movement
Bicep Curl Tricep Extension Movement
1. While kneeling on the ball, simultaneously perform dumbbell bicep curl and dumbbell tricep extension (as shown).
2. Lower the weights slowly and repeat.
Benefits
Bicep Curl Tricep Extension Benefits
The Bicep Curl is an essential strength training exercise that can be performed with dumbbells, a barbell, resistance bands, or a cable machine to build upper arm strength. A bicep curl, in particular, works the muscles in the front of the arm.
Exercise Aliases
How To Do Kneeling Bicep Curls on an Exercise Ball, Combined Bicep Curl and Tricep Extension, Overhead Tricep Extension with Bicep Curl.
