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Bicep Curl - Fitball

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Bicep Curl DB Ball

                                                             
Primary Muscles:
 
Biceps Brachii

bicep muscles

SecondaryMuscles: 
Brachialis (lower biceps) 

Level of Difficulty: (3/10)     

scale 3

 Repetitions:  
         10-15 Reps - General toning  

 Instructions      
  • Sit yourself on the ball so that your feet are directly below your knees and your back is upight.  
  • The feet should be shoulder width apart. 
  • Allocate yourself two dumbbells, one in  each hand with palms facing up,

  • With both outstretched by your side, raise the hands and forearm from the elbow until the weights reach your shoulder. 
  • Control the downward movement until you reach 90’ and then repeat.

 Teaching Points 
  • Try to keep your elbows at the same fixed point throughout the lifting and lowering motion and 
  • keep upper arms (from shoulders to elbows) close to sides at all times. 

 

 Adaptations 

  • Widen your stance 
  • Decrease range of movement 
 Progressions 
  • Bring your feet closer together   
  • Take one leg off the ball  
  • Increase weight  
  • Decrease repetition speed  
  • Perform 21's (7 reps for half the range of movement, followed by 7 reps for the other half of movement and then 7 full reps