Bicep curls with a little creativity

Change the way you train your biceps by performing alternating reverse curls while leaning against a large stability ball. It’s a fun and creative way to add variety to basic moves. Always use slow, controlled motion, because you want to concentrate your effort on each arm individually.

-- Karen Voight

1 Kneel in front of a large stability ball on a level, nonslip surface. Grasp a dumbbell in each hand. Position your elbows directly below your shoulders, resting them against the ball. Squeeze your biceps muscles to bring the dumbbells in front of your shoulders. Curl your toes and slightly straighten your legs until you feel stable.

2Slowly lower the right dumbbell, keeping a slight bend in your elbow at the bottom of the curl. Pause, then curl the dumbbell back toward your shoulder. Keep your forearm aligned with your upper arm throughout the movement. Repeat using your left arm. Continue to alternate curls until you have completed 10 to 15 reps on each arm. Rest and do 2 to 3 sets.

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Karen Voight can be reached at kvoightla@aol.com.