Lie down on an exercise ball and use your legs to get in perfect balance. Align the dumbbells with your mid-chest and make sure your arms are slightly bent. This is your starting position.
Lower the dumbbells down until your upper arms are parallel to the floor. Then, raise them back up to the starting position. Repeat the movement for the desired number of repetitions.
DO
DON'T
Perform this exercise in a smooth and fluid motion
Don't lock out your arms at the top
Don't do this exercise if you are a complete beginner
SPECIAL NOTES & LEVEL of DIFFICULTY VARIATIONS
To increase the level of difficulty, slow down the movement or increase the weight.
This exercise is not for beginners. It's somewhat complex and requires proper balance of both the dumbbells and the body because you are resting on top of an exercise ball. Thus, if you're beginner you should opt for classic bicep exercises involving the use of a barbell.
Having said the above, this exercise is very effective for your biceps and your core (mid-section) at the same time. The balancing aspect of this exercise will force your mid-section to work in order to keep balance. Thus, this movement has a dual-benefit: it targets your biceps while at the same time working and tightening your core.
