Wall Sits with Bicep Curls

Target Muscles:

Biceps, Quads, Glutes, Hamstrings

How To:

• Place stability ball between your lower back and the wall with feet about shoulder’s width apart

• Slowly lower yourself down until your legs are at a 90 degree angle

• Ball should be between the wall the lower to middle of your back with your knees behind your toes!

• Hold this position

• Simultaneously have a dumbbell in each hand and palms facing forward

• Glue your elbows to your ribs and curl the right arm up toward your shoulder…the upper portion of your arm doesn’t move

• Stop and hold when you get to about ¾ of the way up

• Slowly lower dumbbell back to the start position

• Repeat with left arm…that equals one repetition

Important: Don’t arch your back…that’s cheating. Also, keep upper portion of arm still. Don’t let your knees get out over your toes…this causes unnecessary stress on your knees

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