How to do the Kneeling Stability Ball Dumbbell Curl and Overhead Extension
- Kneel tall on the ball, one dumbbell at your side, one behind your head.
- Curl one dumbbell up while straightening the other arm overhead.
- Lower both dumbbells back to the start under control.
- Finish reps, then switch sides.
Full technique — 7 steps
- Kneel upright on top of a stability ball with a dumbbell in each hand and your torso vertical.
- 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.
- Tighten your stomach and keep your hips and shoulders still on the ball.
- Curl the hanging dumbbell toward your chest while you straighten the other arm until the dumbbell is directly over your shoulder.
- Keep the curling elbow by your side and the overhead elbow pointing up.
- Lower both dumbbells back to the start under control, the curling arm to full elbow extension and the overhead dumbbell behind your head.
- 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
Compared with similar variants
| Kneeling Stability Ball Dumbbell Curl and Overhead Extension | Hammer Curl | Alternating Dumbbell Curl | Barbell Curl | |
|---|---|---|---|---|
| Level | Advanced | Beginner | Beginner | Beginner |
| Technique to learn | hard | easy | easy | easy |
| How tiring | low | low | low | low |
| Shoulder | moderate | — | — | — |
| Elbow | moderate | low | low | moderate |
| Equipment | Dumbbells, Stability ball | Dumbbells | Dumbbells | Barbell |
An estimate from our exercise ratings, not medical advice. How we rate exercises
Substitutes by equipment
Same muscles, same movement — pick the version you have the gear for.
Barbell
- Landmine Concentration Curl Easier
- Seated Barbell Curl Easier
Resistance bands
- Alternating Resistance Band Curl Easier
- Lying Resistance Band Curl Easier
Kettlebell
- Kettlebell Goblet Curl Easier
- Single Arm Kettlebell Curl Easier
Machine
- Ski Erg Biceps Curl Easier
- Alternating Machine Biceps Curl Easier
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.
