How to perform it

1. 1

   Sit on an exercise ball with your feet flat on the ground and your back straight.

2. 2

   Hold a dumbbell in each hand with your palms facing forward and your arms fully extended.

3. 3

   Slowly curl the dumbbells towards your shoulders, keeping your elbows close to your sides.

4. 4

   Pause for a moment at the top of the movement, then slowly lower the dumbbells back to the starting position.

5. 5

   While performing the bicep curl, raise one leg off the ground and hold it in the air for the duration of the exercise.

6. 6

   Repeat for the desired number of repetitions, then switch legs and repeat.

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