How to Do
How to Do Single Arm Dumbbell Curl Stork Single Leg Balance
The Single Arm Dumbbell Curl Stork Single Leg Balance should begin with a 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 the Single Arm Dumbbell Curl Stork Single Leg Balance.
Beginning
Beginning Single Arm Dumbbell Curl Stork
1. Begin by holding a pair of dumbbells, palms facing up, in each hand.
2. Standing on one foot, extend your other foot back as seen in the figure and extend your arms down in front of your leg.
3. Curl your arms up, squeezing your biceps as much as possible, while standing on one foot.
4. Switch legs and return to the starting position.
5. Rep as many times as you want for as many reps and sets as you want.
Movement
Single Arm Dumbbell Curl Stork Movement
1. This is a difficult exercise to perform with good form so start light. Hold a light dumbbell at your side, and stand on one leg. Extend the free leg behind you, and slightly bend the knee. Make sure that your core muscles are activated to help protect your spine and maintain stability.
2. Bend forward at the hips while fully extending your free leg behind you. Your toes can be pointed. Your torso and free leg should be parallel to the ground and your major joints head, knees, hips and shoulders should be aligned. Your supporting leg can be slightly bent for better stability.
3. Hold this position, and allow the dumbbell to hang straight down from your fully extended arm. Your arm will be perpendicular to the ground. Your palm should be facing forward.
4. Activate your abdominal muscles to support and protect your spine. Tighten your core and leg muscles to help you maintain the stork position. Pull your shoulder blades back and down, and curl the dumbbell up to your shoulder without moving your upper arm. Lower the dumbbell so that your arm is once again extended and perpendicular to the ground. Repeat for the required number of repetitions.
5. At all times, ensure that your back is not arched or rounded and that your head is in line with your spine. A good way to ensure proper alignment is to keep your gaze on the ground.
Benefits
Single Arm Dumbbell Curl Stork Benefits
You can perform this exercise in the gym or at home.
This exercise will challenge your balance and stability as you try to perform the exercise while standing in a very unstable position. Your core and leg muscles will be working very actively to keep you steady.
You'll also be working your bicep muscles in the front of your upper arms.
Exercise Aliases
Stork Stance Bicep Curl, Biceps Curl, Dumbbell Curls, Stork Curls, Stork Stance Exercises, Stork Stand Curl.
