Dumbbell Preacher Curl over Exercise Ball

Category

Biceps

Difficulty

Intermediate

Equipment

Dumbbells, Exercise Ball

Primary muscles

Biceps Brachii

Secondary muscles

Brachioradialis

How to do it

1. Kneel on the floor in front of an exercise ball. Lean forward to position your chest against the ball, and rest your upper arms on the ball. Hold a dumbbell with both hands with an underhand grip (palm facing up).
2. Engage your biceps and curl the dumbbells upward towards your shoulders by bending your elbows, ensuring your upper arms remain stationary against the ball.
3. Squeeze your biceps at the top of the movement, ensuring the dumbbells reaches shoulder height.
4. Lower the dumbbells back to the starting position with control, fully extending your arm. Repeat for the desired number of repetitions.

Form tips

• Keep your upper arms pressed firmly against the exercise ball to isolate the biceps.
• Avoid using momentum; focus on a slow and controlled movement.
• Exhale as you curl the dumbbells upward and inhale as you lower them back down.