10 Best Alternatives to One-Arm Concentration Curl on Stability Ball
If you can’t perform the dumbbell one-arm concentration curl on a stability ball, choose other moves that isolate elbow flexion and keep the upper arm braced. Try seated incline dumbbell curls, preacher curls, standing single-arm curls, resistance-band curls, or hammer curls. Cue: anchor your elbow, supinate the wrist through the concentric, and pause at peak contraction to maximize biceps activation.
Original Exercise: Dumbbell One Arm Concentration Curl (on Stability Ball)
How to Perform Dumbbell One Arm Concentration Curl (on Stability Ball)
- Sit on a stability ball with your feet flat on the ground and your knees bent at a 90-degree angle.
- Hold a dumbbell in one hand with your palm facing up and your arm extended down towards the floor.
- Rest your elbow on the inside of your thigh, just above the knee.
- Keeping your upper arm stationary, exhale and curl the dumbbell up towards your shoulder while contracting your biceps.
- Pause for a moment at the top of the movement, then inhale and slowly lower the dumbbell back down to the starting position.
- Repeat for the desired number of repetitions, then switch arms and repeat.
Best Dumbbell One Arm Concentration Curl (on Stability Ball) Alternatives
1. Dumbbell Seated One Arm Bicep Curl On Exercise Ball With Leg Raised
99.4% MatchHow to perform this exercise
- Sit on an exercise ball with your feet flat on the ground and your back straight.
- Hold a dumbbell in one hand with your palm facing up and your arm fully extended.
- Place your other hand on your hip for stability.
- Slowly curl the dumbbell towards your shoulder, keeping your upper arm stationary.
- Pause for a moment at the top of the movement, squeezing your bicep.
2. Dumbbell One Arm Seated Bicep Curl On Exercise Ball
99.4% MatchHow to perform this exercise
- Sit on an exercise ball with your feet flat on the ground and your back straight.
- Hold a dumbbell in one hand with your palm facing up and your arm fully extended.
- Keeping your upper arm stationary, curl the dumbbell towards your shoulder by contracting your biceps.
- Pause for a moment at the top, then slowly lower the dumbbell back to the starting position.
- Repeat for the desired number of repetitions, then switch arms.
3. Ez Bar Seated Close Grip Concentration Curl
96.3% MatchHow to perform this exercise
- Sit on a bench with your feet flat on the ground and hold an EZ barbell with an underhand grip.
- Rest your elbow on the inside of your thigh, just above the knee.
- Curl the barbell up towards your shoulder while keeping your upper arm stationary.
- Squeeze your biceps at the top of the movement, then slowly lower the barbell back down to the starting position.
- Repeat for the desired number of repetitions.
4. Concentration Curls
95.8% MatchHow to perform this exercise
- Sit down on a flat bench with one dumbbell in front of you between your legs. Your legs should be spread with your knees bent and feet on the floor.
- Use your right arm to pick the dumbbell up. Place the back of your right upper arm on the top of your inner right thigh. Rotate the palm of your hand until it is facing forward away from your thigh. Tip: Your arm should be extended and the dumbbell should be above the floor. This will be your starting position.
- While holding the upper arm stationary, curl the weights forward while contracting the biceps as you breathe out. Only the forearms should move. Continue the movement until your biceps are fully contracted and the dumbbells are at shoulder level. Tip: At the top of the movement make sure that the little finger of your arm is higher than your thumb. This guarantees a good contraction. Hold the contracted position for a second as you squeeze the biceps.
- Slowly begin to bring the dumbbells back to starting position as your breathe in. Caution: Avoid swinging motions at any time.
- Repeat for the recommended amount of repetitions. Then repeat the movement with the left arm.
5. Dumbbell Concentration Curl
95.8% MatchHow to perform this exercise
- Sit on a bench with your legs spread apart and a dumbbell in one hand, resting your elbow on the inside of your thigh.
- Fully extend your arm and hold the dumbbell with an underhand grip.
- Keeping your upper arm stationary, exhale and curl the weight up towards your shoulder while contracting your biceps.
- Continue to raise the dumbbell until your biceps are fully contracted and the dumbbell is at shoulder level.
- Hold the contracted position for a brief pause as you squeeze your biceps.
6. Dumbbell Seated Revers Grip Concentration Curl
93.1% MatchHow to perform this exercise
- Sit on a bench with your feet flat on the ground and hold a dumbbell in one hand, palm facing up.
- Rest your elbow on the inside of your thigh, just above the knee.
- Keeping your upper arm stationary, exhale and curl the dumbbell towards your shoulder.
- Pause for a moment at the top, squeezing your biceps.
- Inhale and slowly lower the dumbbell back to the starting position.
7. Dumbbell Bicep Curl On Exercise Ball With Leg Raised
93% MatchHow to perform this exercise
- Sit on an exercise ball with your feet flat on the ground and your back straight.
- Hold a dumbbell in each hand with your palms facing forward and your arms fully extended.
- Slowly curl the dumbbells towards your shoulders, keeping your elbows close to your sides.
- Pause for a moment at the top of the movement, then slowly lower the dumbbells back to the starting position.
- While performing the bicep curl, raise one leg off the ground and hold it in the air for the duration of the exercise.
8. Dumbbell One Arm Zottman Preacher Curl
92.9% MatchHow to perform this exercise
- Sit on a preacher curl bench and hold a dumbbell in one hand with an underhand grip.
- Rest your upper arm on the preacher bench pad, allowing your arm to fully extend.
- Curl the dumbbell up towards your shoulder, keeping your upper arm stationary.
- At the top of the curl, rotate your wrist so that your palm faces up.
- Slowly lower the dumbbell back down to the starting position, rotating your wrist back to the starting position.
9. Dumbbell Alternating Bicep Curl With Leg Raised On Exercise Ball
92.4% MatchHow to perform this exercise
- Stand with your feet shoulder-width apart and hold a dumbbell in each hand, palms facing forward.
- Place an exercise ball behind you and position one foot on top of it, keeping your balance.
- With your arms fully extended and elbows close to your sides, curl one dumbbell towards your shoulder while keeping your upper arm stationary.
- Lower the dumbbell back down to the starting position and repeat with the other arm.
- Continue alternating arms for the desired number of repetitions.
10. Dumbbell Preacher Curl Over Exercise Ball
92.4% MatchHow to perform this exercise
- Sit on an exercise ball with your feet flat on the ground and your back straight.
- Hold a dumbbell in one hand with an underhand grip, resting your elbow on the exercise ball.
- Keeping your upper arm stationary, exhale and curl the dumbbell up towards your shoulder.
- Pause for a moment at the top, then inhale and slowly lower the dumbbell back to the starting position.
- Repeat for the desired number of repetitions, then switch arms.
Why You Might Need a Dumbbell One Arm Concentration Curl (on Stability Ball) Alternative
You may need substitutes because you lack a stability ball, have balance or lower-back issues, or feel elbow or shoulder pain when seated awkwardly. Alternatives let you preserve isolation of elbow flexors (biceps brachii and brachialis) while changing stabilizer demand and load. For example, a preacher curl reduces shoulder involvement by fixing the upper arm on a pad, increasing pure elbow flexion torque. If you’re rehabbing, choose lighter loads with slower eccentrics to emphasize controlled lengthening and tendon remodeling. Cue: keep the scapula neutral and avoid shoulder elevation to isolate true elbow flexion.
How to Choose the Right Substitute
Pick a substitute based on equipment, goals, and pain patterns. If you want strict isolation and minimal trunk demand, use a preacher curl or seated single-arm curl and brace your ribs—cue: lock the elbow against the pad and avoid torso lean. For greater long-head emphasis, choose incline dumbbell curls with the arm trailing slightly behind the torso so shoulder extension lengthens the long head. If you need a low-impact, home-friendly option, use a resistance band and control the eccentric to maintain high time under tension. Consider unilateral vs bilateral work for symmetry and choose loads that allow a clean concentric without shoulder momentum.
Frequently Asked Questions
What muscles does Dumbbell One Arm Concentration Curl (on Stability Ball) work?
It primarily targets the biceps brachii and brachialis through elbow flexion, with secondary activation of the brachioradialis. The stability ball increases core and scapular stabilizer demand, so you also recruit obliques and erector spinae to maintain posture.
What is the best bodyweight alternative to Dumbbell One Arm Concentration Curl (on Stability Ball)?
The best bodyweight option is slow, controlled towel curls using a fixed anchor (wrap a towel around a sturdy post and curl your body toward your hand). Cue: keep the elbow pinned to your side, pull with slow 3–4 second eccentrics, and supinate the forearm to maximize biceps engagement.
Can I build muscle without doing Dumbbell One Arm Concentration Curl (on Stability Ball)?
Yes. You can build biceps size with many alternatives that preserve progressive overload and strict elbow flexion—examples include preacher curls, incline dumbbell curls, and band curls. Focus on full range of motion, controlled tempo, and progressively increasing load or reps to drive hypertrophy.
More Exercise Alternatives
Find Alternatives for Any Exercise
Use our free tool to discover the best substitute exercises based on your available equipment and goals.
Try the Exercise Substitution Finder →