How to do it
Keep your wrists straight and aligned with your forearms throughout.
- 1
Sit on a stability ball with your feet flat on the floor, holding a dumbbell in each hand.
- 2
Perform a biceps curl, then press the dumbbells overhead.
- 3
Bend your elbows to lower the dumbbells behind your head into a triceps extension.
- 4
Extend your arms back up and then lower the dumbbells to return to the starting position.
- 5
Repeat for the desired number of repetitions.
Expert tip
Maintain a stable core throughout the movement to prevent swinging and ensure proper muscle activation.
Common mistakes
- ✕Rocking the torso forward to start the curl
- ✕Letting the elbows flare during the extension
- ✕Shrugging the shoulders toward the ears