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Biceps · Intermediate

Dumbbell Preacher Curl over Exercise Ball

Kneeling stability-ball preacher curl using the ball to support both upper arms and restrict shoulder movement.

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Exercise overview

Training details

BicepsForearmsCore

Equipment

Dumbbell

Sets × reps

3 × 15

Rest

1 min

How to perform it

Step-by-step instructions

  1. 01Kneel behind a stable exercise ball with one dumbbell in each hand and palms facing up.
  2. 02Drape both upper arms over the ball and brace the trunk against it.
  3. 03Begin near full elbow extension without letting the shoulders roll forward.
  4. 04Curl both dumbbells while the upper arms remain fixed on the ball.
  5. 05Pause, then lower slowly to the supported stretch.

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Variations

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Alternatives

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Substitute exercises that train similar muscles or serve a comparable purpose in a workout.

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