10 Best Dumbbell Alternating Bicep Curl Ball Alternatives for Home

Ranked Dumbbell Alternating Bicep Curl With Leg Raised On Exercise Ball Alternatives

10 substitutes, ranked by how closely each one matches the Dumbbell Alternating Bicep Curl With Leg Raised On Exercise Ball on movement pattern, muscles worked, equipment and body position. The higher the score, the less you change. Open "How to perform this exercise" on a card for the steps; every card title links to that exercise's own alternatives page.

1. Best match

   Play demonstration

   1. Dumbbell Alternating Seated Bicep Curl On Exercise Ball

   99% match

   • Biceps
   • Dumbbell
   • Intermediate
   • Isolation

   It uses the same equipment and still works the biceps.

   How to perform this exercise

   1. Sit on an exercise ball with your feet flat on the ground and your back straight.
   2. Hold a dumbbell in each hand with your palms facing forward and your arms fully extended.
   3. Keeping your upper arms stationary, exhale and curl one dumbbell while rotating your forearm until your palm is facing your shoulder.
   4. Inhale and slowly lower the dumbbell back to the starting position.
   5. Repeat the curl with the other arm.
   6. Continue alternating curls for the desired number of repetitions.

   Sets and reps: 3 sets of 10 to 15 reps on each side.

   Why this matches

   • Movement: curl, the same as the Dumbbell Alternating Bicep Curl With Leg Raised On Exercise Ball
   • Primary muscle: biceps, the same as the Dumbbell Alternating Bicep Curl With Leg Raised On Exercise Ball
   • Equipment: free weights, the same as the Dumbbell Alternating Bicep Curl With Leg Raised On Exercise Ball
   • Body position: seated, the same as the Dumbbell Alternating Bicep Curl With Leg Raised On Exercise Ball
2. Play demonstration

   2. Dumbbell Alternate Preacher Curl

   97% match

   • Biceps
   • Dumbbell
   • Beginner
   • Isolation

   Pick this when you want an easier version that still works the biceps.

   How to perform this exercise

   1. Sit on a preacher bench with a dumbbell in each hand, palms facing up.
   2. Rest your upper arms on the pad of the preacher bench, allowing your arms to fully extend.
   3. Keeping your upper arms stationary, exhale and curl the dumbbell in your right hand as you contract your biceps.
   4. Continue to curl the dumbbell until your biceps are fully contracted and the dumbbell is at shoulder level.
   5. Pause for a moment, then inhale and slowly lower the dumbbell back to the starting position.
   6. Repeat the movement with your left arm.
   7. Continue alternating arms for the desired number of repetitions.

   Sets and reps: 3 sets of 10 to 15 reps on each side.

   Why this matches

   • Movement: curl, the same as the Dumbbell Alternating Bicep Curl With Leg Raised On Exercise Ball
   • Primary muscle: biceps, the same as the Dumbbell Alternating Bicep Curl With Leg Raised On Exercise Ball
   • Equipment: free weights, the same as the Dumbbell Alternating Bicep Curl With Leg Raised On Exercise Ball
   • Body position: seated, the same as the Dumbbell Alternating Bicep Curl With Leg Raised On Exercise Ball
   • Balance: easier to stay steady on than the Dumbbell Alternating Bicep Curl With Leg Raised On Exercise Ball
3. 

   3. Alternate Incline Dumbbell Curl

   96% match

   • Biceps
   • Dumbbell
   • Intermediate
   • Isolation

   Pick this when you want to work the biceps with less balance to manage.

   How to perform this exercise

   1. Sit down on an incline bench with a dumbbell in each hand being held at arms length. Tip: Keep the elbows close to the torso.This will be your starting position.
   2. While holding the upper arm stationary, curl the right weight forward while contracting the biceps as you breathe out. As you do so, rotate the hand so that the palm is facing up. Continue the movement until your biceps is fully contracted and the dumbbells are at shoulder level. Hold the contracted position for a second as you squeeze the biceps. Tip: Only the forearms should move.
   3. Slowly begin to bring the dumbbell back to starting position as your breathe in.
   4. Repeat the movement with the left hand. This equals one repetition.
   5. Continue alternating in this manner for the recommended amount of repetitions.

   Sets and reps: 3 sets of 10 to 15 reps on each side.

   Why this matches

   • Movement: curl, the same as the Dumbbell Alternating Bicep Curl With Leg Raised On Exercise Ball
   • Primary muscle: biceps, the same as the Dumbbell Alternating Bicep Curl With Leg Raised On Exercise Ball
   • Equipment: free weights, the same as the Dumbbell Alternating Bicep Curl With Leg Raised On Exercise Ball
   • Body position: seated, the same as the Dumbbell Alternating Bicep Curl With Leg Raised On Exercise Ball
   • Balance: easier to stay steady on than the Dumbbell Alternating Bicep Curl With Leg Raised On Exercise Ball
4. 

   4. Flexor Incline Dumbbell Curls

   96% match

   • Biceps
   • Dumbbell
   • Intermediate
   • Isolation

   How to perform this exercise

   1. Hold the dumbbell towards the side farther from you so that you have more weight on the side closest to you. (This can be done for a good effect on all bicep dumbbell exercises). Now do a normal incline dumbbell curl, but keep your wrists as far back as possible so as to neutralize any stress that is placed on them.
   2. Sit on an incline bench that is angled at 45-degrees while holding a dumbbell on each hand.
   3. Let your arms hang down on your sides, with the elbows in, and turn the palms of your hands forward with the thumbs pointing away from the body. Tip: You will keep this hand position throughout the movement as there should not be any twisting of the hands as they come up. This will be your starting position.
   4. Curl up the two dumbbells at the same time until your biceps are fully contracted and exhale. Tip: Do not swing the arms or use momentum. Keep a controlled motion at all times. Hold the contracted position for a second at the top.
   5. As you inhale, slowly go back to the starting position.
   6. Repeat for the recommended amount of repetitions.

   Sets and reps: 3 sets of 10 to 15 reps on each side.

   Why this matches

   • Movement: curl, the same as the Dumbbell Alternating Bicep Curl With Leg Raised On Exercise Ball
   • Primary muscle: biceps, the same as the Dumbbell Alternating Bicep Curl With Leg Raised On Exercise Ball
   • Equipment: free weights, the same as the Dumbbell Alternating Bicep Curl With Leg Raised On Exercise Ball
   • Body position: seated, the same as the Dumbbell Alternating Bicep Curl With Leg Raised On Exercise Ball
   • Balance: easier to stay steady on than the Dumbbell Alternating Bicep Curl With Leg Raised On Exercise Ball
5. Play demonstration

   5. Dumbbell Seated Alternate Hammer Curl On Exercise Ball

   95% match

   • Biceps
   • Dumbbell
   • Intermediate
   • Isolation

   The same equipment, taken with a neutral grip.

   How to perform this exercise

   1. Sit on an exercise ball with your feet flat on the ground and your back straight.
   2. Hold a dumbbell in each hand with your palms facing your body and your arms fully extended.
   3. Keeping your upper arms stationary, exhale and curl one dumbbell up towards your shoulder while keeping your palm facing your body.
   4. Continue to raise the dumbbell until your biceps are fully contracted and the dumbbell is at shoulder level.
   5. Hold the contracted position for a brief pause as you squeeze your biceps.
   6. Inhale and slowly lower the dumbbell back to the starting position.
   7. Repeat the movement with the opposite arm.
   8. Continue alternating arms for the desired number of repetitions.

   Sets and reps: 3 sets of 10 to 15 reps on each side.

   Why this matches

   • Movement: curl, the same as the Dumbbell Alternating Bicep Curl With Leg Raised On Exercise Ball
   • Primary muscle: biceps, the same as the Dumbbell Alternating Bicep Curl With Leg Raised On Exercise Ball
   • Equipment: free weights, the same as the Dumbbell Alternating Bicep Curl With Leg Raised On Exercise Ball
   • Body position: seated, the same as the Dumbbell Alternating Bicep Curl With Leg Raised On Exercise Ball
6. Play demonstration

   6. Dumbbell Seated One Arm Bicep Curl On Exercise Ball With Leg Raised

   93% match

   • Biceps
   • Dumbbell
   • Intermediate
   • Isolation

   How to perform this exercise

   1. Sit on an exercise ball with your feet flat on the ground and your back straight.
   2. Hold a dumbbell in one hand with your palm facing up and your arm fully extended.
   3. Place your other hand on your hip for stability.
   4. Slowly curl the dumbbell towards your shoulder, keeping your upper arm stationary.
   5. Pause for a moment at the top of the movement, squeezing your bicep.
   6. Slowly lower the dumbbell back to the starting position.
   7. Repeat for the desired number of repetitions.
   8. Switch arms and repeat the exercise.

   Sets and reps: 3 sets of 10 to 15 reps on each side.

   Why this matches

   • Movement: curl, the same as the Dumbbell Alternating Bicep Curl With Leg Raised On Exercise Ball
   • Primary muscle: biceps, the same as the Dumbbell Alternating Bicep Curl With Leg Raised On Exercise Ball
   • Equipment: free weights, the same as the Dumbbell Alternating Bicep Curl With Leg Raised On Exercise Ball
   • Body position: seated, the same as the Dumbbell Alternating Bicep Curl With Leg Raised On Exercise Ball
7. Play demonstration

   7. Dumbbell Alternate Hammer Preacher Curl

   93% match

   • Biceps
   • Dumbbell
   • Intermediate
   • Isolation

   How to perform this exercise

   1. Sit on a preacher bench with a dumbbell in each hand, palms facing your torso and arms fully extended.
   2. Keep your upper arms stationary and exhale as you curl the weights while contracting your biceps.
   3. Continue to raise the dumbbells until your biceps are fully contracted and the dumbbells are at shoulder level.
   4. Hold the contracted position for a brief pause as you squeeze your biceps.
   5. Inhale and slowly begin to lower the dumbbells back to the starting position.
   6. Repeat for the recommended amount of repetitions.

   Sets and reps: 3 sets of 10 to 15 reps on each side.

   Why this matches

   • Movement: curl, the same as the Dumbbell Alternating Bicep Curl With Leg Raised On Exercise Ball
   • Primary muscle: biceps, the same as the Dumbbell Alternating Bicep Curl With Leg Raised On Exercise Ball
   • Equipment: free weights, the same as the Dumbbell Alternating Bicep Curl With Leg Raised On Exercise Ball
   • Body position: seated, the same as the Dumbbell Alternating Bicep Curl With Leg Raised On Exercise Ball
   • Balance: easier to stay steady on than the Dumbbell Alternating Bicep Curl With Leg Raised On Exercise Ball
8. Play demonstration

   8. Dumbbell Alternate Seated Hammer Curl

   93% match

   • Biceps
   • Dumbbell
   • Beginner
   • Isolation

   How to perform this exercise

   1. Sit on a bench with a dumbbell in each hand, palms facing your torso and arms extended down.
   2. Keep your back straight and your elbows close to your torso.
   3. Exhale and curl the dumbbell in your right hand towards your shoulder, keeping your upper arm stationary.
   4. Continue to raise the dumbbell until your biceps are fully contracted and the dumbbell is at shoulder level.
   5. Pause for a brief moment, then inhale and slowly lower the dumbbell back to the starting position.
   6. Repeat the movement with your left arm.
   7. Continue alternating arms for the desired number of repetitions.

   Sets and reps: 3 sets of 10 to 15 reps on each side.

   Why this matches

   • Movement: curl, the same as the Dumbbell Alternating Bicep Curl With Leg Raised On Exercise Ball
   • Primary muscle: biceps, the same as the Dumbbell Alternating Bicep Curl With Leg Raised On Exercise Ball
   • Equipment: free weights, the same as the Dumbbell Alternating Bicep Curl With Leg Raised On Exercise Ball
   • Body position: seated, the same as the Dumbbell Alternating Bicep Curl With Leg Raised On Exercise Ball
   • Balance: easier to stay steady on than the Dumbbell Alternating Bicep Curl With Leg Raised On Exercise Ball
9. Play demonstration

   9. Dumbbell Bicep Curl On Exercise Ball With Leg Raised

   92% match

   • Biceps
   • Dumbbell
   • Intermediate
   • Isolation

   How to perform this exercise

   1. Sit on an exercise ball with your feet flat on the ground and your back straight.
   2. Hold a dumbbell in each hand with your palms facing forward and your arms fully extended.
   3. Slowly curl the dumbbells towards your shoulders, keeping your elbows close to your sides.
   4. Pause for a moment at the top of the movement, then slowly lower the dumbbells back to the starting position.
   5. While performing the bicep curl, raise one leg off the ground and hold it in the air for the duration of the exercise.
   6. Repeat for the desired number of repetitions, then switch legs and repeat.

   Sets and reps: 3 sets of 10 to 15 reps.

   Why this matches

   • Movement: curl, the same as the Dumbbell Alternating Bicep Curl With Leg Raised On Exercise Ball
   • Primary muscle: biceps, the same as the Dumbbell Alternating Bicep Curl With Leg Raised On Exercise Ball
   • Equipment: free weights, the same as the Dumbbell Alternating Bicep Curl With Leg Raised On Exercise Ball
   • Body position: seated, the same as the Dumbbell Alternating Bicep Curl With Leg Raised On Exercise Ball
10. Play demonstration

    10. Dumbbell One Arm Concentration Curl (On Stability Ball)

    92% match

    • Biceps
    • Dumbbell
    • Intermediate
    • Isolation

    How to perform this exercise

    1. Sit on a stability ball with your feet flat on the ground and your knees bent at a 90-degree angle.
    2. Hold a dumbbell in one hand with your palm facing up and your arm extended down towards the floor.
    3. Rest your elbow on the inside of your thigh, just above the knee.
    4. Keeping your upper arm stationary, exhale and curl the dumbbell up towards your shoulder while contracting your biceps.
    5. Pause for a moment at the top of the movement, then inhale and slowly lower the dumbbell back down to the starting position.
    6. Repeat for the desired number of repetitions, then switch arms and repeat.

    Sets and reps: 3 sets of 10 to 15 reps on each side.

    Why this matches

    • Movement: curl, the same as the Dumbbell Alternating Bicep Curl With Leg Raised On Exercise Ball
    • Primary muscle: biceps, the same as the Dumbbell Alternating Bicep Curl With Leg Raised On Exercise Ball
    • Equipment: free weights, the same as the Dumbbell Alternating Bicep Curl With Leg Raised On Exercise Ball
    • Body position: seated, the same as the Dumbbell Alternating Bicep Curl With Leg Raised On Exercise Ball