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Bicep Curl with Overhead Extension on Stability Ball

Try this Compound Exercise, which is an effective Bicep Exercise as well as Tricep Exercise

Welcome to our Bicep Curl with Overhead Extension on Stability Ball Exercise Instruction Guide!

On this page you'll learn how to do this compound exercise using the correct technique. Below you'll find pictures, exercise instructions, and tips on how to get the most out of this and other weight training exercises.

Have you checked out our best bicep exercises yet? How about our best tricep exercises? See if this arm exercise made either list!

Exercise Summary

Bicep Curl with Overhead Extension on Stability Ball
Main Muscle:Biceps; Triceps
Secondary Muscle(s):Forearms
Exercise Type:Pull, Compound
Equipment Required:Dumbbells

Exercise Description and Instruction:

This compound exercise is an arm exercise that combines a classic bicep exercise as well as a classic tricep exercise.

Performing the exercise as pictured requires you to be able to balance while kneeling on a stability ball. However, you can also sit on the stability ball and place your feet firmly on the floor. This will make the exercise easier to perform and allow you to use more weight.

bicep-curl with overhead extension on stability ball
bicep-curl with overhead extension on stability ball

To Perform This Exercise:

  1. Grasp a dumbbell in each hand with and underhand (palms facing up) grip.
  2. Kneel on a Stability Ball, drawing your abs in and keeping your back straight.
  3. Raise one arm up over your shoulder and keep your other arm curled.
  4. Bend your raised arm back as if performing a triceps extension while lowering your other arm and curling it back.
  5. Return to starting position and repeat arms.


  1. Perform this exercise in front of a mirror at first so that you can monitor and correct your form.
  2. Focus on keeping your elbows locked in during the bicep curl portion as well as the overhead extension.


Check out some of our other compound exercises that are primarily bicep exercises:

Now that you've seen the Bicep Curl with Overhead Extension on Stability Ball, check out all of our different bicep exercises.

Final Related Pages:

Or, check out these other pages of interest:

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