Arms · Dumbbell
Dumbbell Biceps Curl with Overhead Extension on Stability Ball
How to do the dumbbell biceps curl with overhead extension on stability ball, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Dumbbell
- Difficulty
- Advanced
- Logged as
- Weighted reps
- Movement
- Extension
- Mechanic
- Isolation
How to do it
Sit on a stability ball holding a dumbbell in each hand. Curl the dumbbells to your shoulders, then press them overhead and lower behind your head into a triceps extension before reversing the sequence back to the start. The unstable ball forces your core to keep you balanced throughout.
- 1Feel your biceps work on the curl and your triceps on the overhead
- 2extension
- 3Keep your core tight to stay balanced and steady on the ball
- 4Move through each phase with control, pausing at the top of the press
Common mistakes
- Do not arch your back as the weights go overhead
- Avoid flaring the elbows wide during the extension; keep them close to your head
- Do not rush or bounce; the unstable base demands control
Muscles worked
The dumbbell biceps curl with overhead extension on stability ball mainly works the triceps and biceps, with the upper abs, lower abs, forearms, lower back, obliques, and front delts assisting.
- TricepsPrimary
- BicepsPrimary
- Upper AbsSupport
- Lower AbsSupport
- ForearmsSupport
- Lower BackSupport
- ObliquesSupport
- Front DeltsSupport
- Upper ChestMinor
- Upper TrapsMinor
- QuadsMinor
- GlutesMinor
- Side DeltsMinor
Kovo programs the dumbbell biceps curl with overhead extension on stability ball for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More triceps exercises
- How to do the bent-over tricep extension
- How to do the crossbody tricep extension
- How to do the cable katana tricep extension
- How to do the cable single arm tricep extension
- How to do the kickback
- How to do the lying tricep extension
Last reviewed June 2026.