# Kneeling Stability Ball Dumbbell Curl and Overhead Extension

A combined arm exercise performed kneeling on a stability ball: one arm curls a dumbbell while the other straightens a dumbbell overhead from behind the head. It trains the biceps and triceps together and challenges balance throughout.

- Advanced · Isolation
- Equipment: Dumbbells, Stability ball
- HD video: https://media.seto.fit/exercises/dumbbell-biceps-curl-with-overhead-extension-on-stability-ball/video/male.mp4
- HTML: https://seto.fit/exercises/kneeling-stability-ball-dumbbell-curl-and-overhead-extension/

## Muscles worked

- Biceps: 9/10
- Triceps: 9/10
- Forearms: 5/10
- Front delts: 4/10
- Rotator Cuff: 3/10

## How to do the Kneeling Stability Ball Dumbbell Curl and Overhead Extension

1. Kneel tall on the ball, one dumbbell at your side, one behind your head.
2. Curl one dumbbell up while straightening the other arm overhead.
3. Lower both dumbbells back to the start under control.
4. Finish reps, then switch sides.

### Full technique — 7 steps

1. Kneel upright on top of a stability ball with a dumbbell in each hand and your torso vertical.
2. Let one arm hang straight at your side and raise the other so its upper arm is beside your head and the dumbbell rests behind your head.
3. Tighten your stomach and keep your hips and shoulders still on the ball.
4. Curl the hanging dumbbell toward your chest while you straighten the other arm until the dumbbell is directly over your shoulder.
5. Keep the curling elbow by your side and the overhead elbow pointing up.
6. Lower both dumbbells back to the start under control, the curling arm to full elbow extension and the overhead dumbbell behind your head.
7. Complete all reps on one side, then switch arms and repeat.

## Common mistakes

- Elbows drifting forward each rep
- Overhead elbow flaring out to the side
- Rocking the ball to swing the weights
- Cutting the bottom range short
- Sitting back onto the heels

## Form cues

- Kneel tall on the ball
- Keep upper arms still
- Move only at elbows
- Tighten stomach each rep
- Reach full elbow extension

## How much to do

- **Strength**: 3 sets of 8–10 reps · rest 1 min 30 s · 3 reps in reserve · lower 2 s, lift 1 s
- **Muscle growth**: 3–4 sets of 10–12 reps · rest 1 min 15 s · 3 reps in reserve · lower 2 s, lift 2 s
- **Endurance** (good fit): 2–3 sets of 15–20 reps · rest 1 min · 4 reps in reserve · lower 2 s, lift 2 s

Reps in reserve: how many more you could still do when you end the set.

## Substitutes by equipment

Same muscles, same movement — pick the version you have the gear for.

- **Barbell**: [Landmine Concentration Curl](https://seto.fit/exercises/landmine-concentration-curl/), [Seated Barbell Curl](https://seto.fit/exercises/seated-barbell-curl/)
- **Resistance bands**: [Alternating Resistance Band Curl](https://seto.fit/exercises/alternating-resistance-band-curl/), [Lying Resistance Band Curl](https://seto.fit/exercises/lying-resistance-band-curl/)
- **Kettlebell**: [Kettlebell Goblet Curl](https://seto.fit/exercises/kettlebell-goblet-curl/), [Single Arm Kettlebell Curl](https://seto.fit/exercises/single-arm-kettlebell-curl/)
- **Machine**: [Ski Erg Biceps Curl](https://seto.fit/exercises/ski-erg-biceps-curl/), [Alternating Machine Biceps Curl](https://seto.fit/exercises/alternating-machine-biceps-curl/)

## Quick answers

### What muscles does the Kneeling Stability Ball Dumbbell Curl and Overhead Extension work?

Primary: Biceps 9/10, Triceps 9/10. Also works: Forearms 5/10, Front delts 4/10, Rotator Cuff 3/10.

### Which joints does the Kneeling Stability Ball Dumbbell Curl and Overhead Extension load?

Shoulder: moderate, Elbow: moderate, Knee: low, Wrist: low. Shoulder — lighter options: Incline Dumbbell Curl, Single-Arm Cable Cross-Body Curl, Single Arm Dumbbell Zottman Preacher Curl.

### When should I do the Kneeling Stability Ball Dumbbell Curl and Overhead Extension in a workout?

Finisher. Goes last, once the heavy work is done. ≈ 9 min with rest.

### How many sets and reps of the Kneeling Stability Ball Dumbbell Curl and Overhead Extension?

Strength: 3 sets of 8–10 reps, rest 1 min 30 s, 3 reps in reserve. Muscle growth: 3–4 sets of 10–12 reps, rest 1 min 15 s, 3 reps in reserve. Endurance: 2–3 sets of 15–20 reps, rest 1 min, 4 reps in reserve.

### What can I do instead of the Kneeling Stability Ball Dumbbell Curl and Overhead Extension?

Barbell: Landmine Concentration Curl, Seated Barbell Curl. Resistance bands: Alternating Resistance Band Curl, Lying Resistance Band Curl. Kettlebell: Kettlebell Goblet Curl, Single Arm Kettlebell Curl. Machine: Ski Erg Biceps Curl, Alternating Machine Biceps Curl.

How we rate exercises: https://seto.fit/guides/methodology/

---
seto — Fast, simple, clever workout tracking — offline-first by design. https://seto.fit/

Video licensed for playback on seto only — copying, downloading, or redistribution is prohibited. https://seto.fit/terms/