10 Best Alternatives to Dumbbell Seated One-Arm Bicep Curl (Leg Raised)

If you need a substitute for the Dumbbell Seated One Arm Bicep Curl On Exercise Ball With Leg Raised, choose unilateral or supported curls that still bias elbow flexion. For example, do a seated preacher curl with elbow pinned and a controlled 3-second eccentric to load the biceps long and short heads without ball instability.

Original Exercise: Dumbbell Seated One Arm Bicep Curl On Exercise Ball With Leg Raised

Dumbbell Seated One Arm Bicep Curl On Exercise Ball With Leg Raised
Primary Muscle
Biceps
Equipment
Dumbbell
Difficulty
Intermediate
Type
Isolation
Secondary Muscles: Forearms, Shoulders
How to Perform Dumbbell Seated One Arm Bicep Curl On Exercise Ball With Leg Raised
  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.

Best Dumbbell Seated One Arm Bicep Curl On Exercise Ball With Leg Raised Alternatives

Best Match
Dumbbell One Arm Concentration Curl (on Stability Ball)

1. Dumbbell One Arm Concentration Curl (on Stability Ball)

99.4% 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.
Dumbbell One Arm Seated Bicep Curl On Exercise Ball

2. Dumbbell One Arm Seated Bicep Curl On Exercise Ball

98.9% 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. Keeping your upper arm stationary, curl the dumbbell towards your shoulder by contracting your biceps.
  4. Pause for a moment at the top, then slowly lower the dumbbell back to the starting position.
  5. Repeat for the desired number of repetitions, then switch arms.
Ez Bar Seated Close Grip Concentration Curl

3. Ez Bar Seated Close Grip Concentration Curl

95.8% Match
Biceps Ez-barbell Intermediate Isolation
How to perform this exercise
  1. Sit on a bench with your feet flat on the ground and hold an EZ barbell with an underhand grip.
  2. Rest your elbow on the inside of your thigh, just above the knee.
  3. Curl the barbell up towards your shoulder while keeping your upper arm stationary.
  4. Squeeze your biceps at the top of the movement, then slowly lower the barbell back down to the starting position.
  5. Repeat for the desired number of repetitions.
Concentration Curls

4. Concentration Curls

95.2% Match
Biceps Dumbbell Beginner Isolation
How to perform this exercise
  1. 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.
  2. 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.
  3. 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.
  4. Slowly begin to bring the dumbbells back to starting position as your breathe in. Caution: Avoid swinging motions at any time.
  5. Repeat for the recommended amount of repetitions. Then repeat the movement with the left arm.
Dumbbell Concentration Curl

5. Dumbbell Concentration Curl

95.2% Match
Biceps Dumbbell Beginner Isolation
How to perform this exercise
  1. Sit on a bench with your legs spread apart and a dumbbell in one hand, resting your elbow on the inside of your thigh.
  2. Fully extend your arm and hold the dumbbell with an underhand grip.
  3. Keeping your upper arm stationary, exhale and curl the weight up towards your shoulder while contracting your biceps.
  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.
Dumbbell Alternating Bicep Curl With Leg Raised On Exercise Ball

6. Dumbbell Alternating Bicep Curl With Leg Raised On Exercise Ball

93% Match
Biceps Dumbbell Intermediate Isolation
How to perform this exercise
  1. Stand with your feet shoulder-width apart and hold a dumbbell in each hand, palms facing forward.
  2. Place an exercise ball behind you and position one foot on top of it, keeping your balance.
  3. With your arms fully extended and elbows close to your sides, curl one dumbbell towards your shoulder while keeping your upper arm stationary.
  4. Lower the dumbbell back down to the starting position and repeat with the other arm.
  5. Continue alternating arms for the desired number of repetitions.
Dumbbell Seated Revers Grip Concentration Curl

7. Dumbbell Seated Revers Grip Concentration Curl

92.6% Match
Biceps Dumbbell Intermediate Isolation
How to perform this exercise
  1. Sit on a bench with your feet flat on the ground and hold a dumbbell in one hand, palm facing up.
  2. Rest your elbow on the inside of your thigh, just above the knee.
  3. Keeping your upper arm stationary, exhale and curl the dumbbell towards your shoulder.
  4. Pause for a moment at the top, squeezing your biceps.
  5. Inhale and slowly lower the dumbbell back to the starting position.
Dumbbell Bicep Curl On Exercise Ball With Leg Raised

8. Dumbbell Bicep Curl On Exercise Ball With Leg Raised

92.4% 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.
Dumbbell One Arm Zottman Preacher Curl

9. Dumbbell One Arm Zottman Preacher Curl

92.3% Match
Biceps Dumbbell Intermediate Isolation
How to perform this exercise
  1. Sit on a preacher curl bench and hold a dumbbell in one hand with an underhand grip.
  2. Rest your upper arm on the preacher bench pad, allowing your arm to fully extend.
  3. Curl the dumbbell up towards your shoulder, keeping your upper arm stationary.
  4. At the top of the curl, rotate your wrist so that your palm faces up.
  5. Slowly lower the dumbbell back down to the starting position, rotating your wrist back to the starting position.
Dumbbell Biceps Curl V Sit On Bosu Ball

10. Dumbbell Biceps Curl V Sit On Bosu Ball

92.2% Match
Biceps Dumbbell Intermediate Isolation
How to perform this exercise
  1. Sit on a bosu ball with your feet flat on the ground and your knees bent at a 90-degree angle.
  2. Hold a dumbbell in each hand with your palms facing forward and your arms fully extended down by your sides.
  3. Keeping your upper arms stationary, exhale and curl the weights while contracting your biceps.
  4. Continue to raise the dumbbells until your biceps are fully contracted and the dumbbells are at shoulder level.
  5. Hold the contracted position for a brief pause as you squeeze your biceps.

Why You Might Need a Dumbbell Seated One Arm Bicep Curl On Exercise Ball With Leg Raised Alternative

You might swap this exercise for several reasons: lack of an exercise ball, balance or low-back issues from sitting on an unstable surface, shoulder irritation from the leg-raised posture, or a need to use heavier loads for progressive overload. Substitutes let you maintain isolated elbow-flexion mechanics while changing base-of-support, grip, or trunk demand. For example, switching to a preacher curl pins the humerus and maximizes biceps activation by preventing shoulder contribution; switching to a hammer curl shifts emphasis to the brachialis and reduces wrist supination stress. Use cues like keeping the elbow fixed at your side or pinned to a pad to preserve the intended movement pattern.

How to Choose the Right Substitute

Select an alternative based on equipment, stability needs, and which biceps region you want to target. If you lack a ball but want the same unilateral challenge, use a single-arm seated curl with a bench back for support and keep the elbow tucked to emphasize biceps peak. If instability causes pain, pick a preacher or incline-supported curl and focus on full elbow flexion with a slow eccentric to increase time under tension. For shoulder or wrist discomfort, favor neutral-grip hammer curls to engage brachialis and reduce supination. Prioritize options that let you progress load, preserve clean elbow flexion, and maintain consistent range of motion.

Frequently Asked Questions

What muscles does Dumbbell Seated One Arm Bicep Curl On Exercise Ball With Leg Raised work?

The movement primarily targets the biceps brachii (long and short heads), with secondary contribution from the brachialis and brachioradialis. Keep the elbow stationary and fully supinate the wrist at the top to maximize biceps activation and reduce shoulder momentum.

What is the best bodyweight alternative to Dumbbell Seated One Arm Bicep Curl On Exercise Ball With Leg Raised?

A supinated-grip chin-up is the top bodyweight alternative because it loads elbow flexion under a vertical pulling pattern and recruits the biceps strongly. Cue pulling the elbows down toward the ribs, finish with full elbow flexion, and control the descent to keep tension on the biceps.

Can I build muscle without doing Dumbbell Seated One Arm Bicep Curl On Exercise Ball With Leg Raised?

Yes. You can build biceps size with a variety of curls and pulling movements if you apply progressive overload and adequate volume. Use techniques such as slow 3–5 second eccentrics, paired unilateral and bilateral sets, and ensure the elbow does most of the work by avoiding shoulder hitching.

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