The squatting bicep curl with a stability ball is a great exercise for seasoned veterans who are looking for a new way to increase strength and muscles tone in their upper arms and quadriceps. For best results, be sure to choose equipment that is appropriately sized for your body.
About the Squatting Bicep Curl with a Stability Ball
The squatting bicep curl with a stability ball is a great, total body exercise that not only strengthens and tones the muscles of the upper arms, but also helps to strengthen the quadriceps muscles. If you do not have a lot of time for working out, this two-for-one exercise should definitely be added to your arsenal of different activities.
Positioning Your Body for the Squatting Bicep Curl with a Stability Ball
As the name suggests, one of the first things you will need to do when performing a squatting bicep curl with a stability ball is to gather your needed equipment. Start by grabbing an appropriately weighted set of dumbbells, and find a stability ball that comes to the midpoint between your knees and hips. Bring all of your equipment over to a large wall that has no other equipment that could get in the way. Ask a friend or spotter to hold the dumbbells for the time being, and place the stability ball firmly against the wall approximately three feet from the ground. Lean with your back against the ball, and adjust it so that the ball is firmly planted in the small of your lower back. Step your feet out approximately two feet from the wall, making sure they are a shoulder's width apart. Instruct your friend or spotter to hand you the weights.
Performing the Squatting Bicep Curl with a Stability Ball
Now it is time to perform the exercise. Relax your arms, and allow the dumbbells to hang towards the ground. Inhale and exhale deeply a few times. The next time your exhale your breath, slowly lower your rear end towards the ground, as in a traditional squat. Your body should look like you were attempting to sit in a chair. At the same time, bend your elbows, bringing the dumbbells up towards your chest. At this point, your knees should be bend to a 90 degree angle, with your elbows completely bent and the dumbbells raises towards your chest. Now, inhale your breath, and slowly lower your arms back to their starting position. At the same time, use your quadriceps muscles to stand back up to your starting position. Do at least two sets of ten repetitions of this exercise.
Increasing the Intensity of the Squatting Bicep Curl with a Stability Ball
This is a relatively challenging exercise, and there is not a whole lot that can be done to make it more difficult. One way to increase the intensity is by closing your eyes while performing the exercise. This forces you to engage the muscles in your core, increasing the amount of working muscles.