This is an exercise to improve bicep strength and help keep the arms trim and strong. You can do this exercise while using several different forms of equipment. For example: bicep curl machine; standing barbell; standing or seated cable machine; exercise tubing; or sitting on a stability ball. In this particular example I chose a stability ball to work on strengthening abdominals and low back, while maintaining balance and working the bicep muscles.

• Sit upright on a stability ball with feet flat on floor, abdominals held in tight, and arms at sides holding dumbbells, palms up.
• Exhale as you slowly lift your forearms toward your shoulders.
• The range of motion should stop about three quarters up to keep resistance on the bicep muscle.
• Inhale as you return to starting position.
• Beginners do two sets of 12-15 repetitions. Advanced do three sets of 12-15 repetitions.

Tips on Form: Avoid moving upper arm, try to keep it stable.

Advanced tip: While on the stability ball, you can perform this exercise incorporating more of your core muscles by lifting one leg straight out in front, maintain your balance and complete your repetitions. The other foot is flat on the floor with your abdominals held in tight. On the next set switch legs and alternate legs as you perform each set.

No responsibility or liability is accepted by Shawn Ferrando Studio Fitness for any loss or damage suffered by any person as a result of adopting the exercises and information in this material.