Dumbbell Preacher Curl Over Exercise Ball

An innovative bicep isolation movement using an exercise ball as a preacher pad. The instability of the ball forces extra stabilizer recruitment in the core.

Exercise Details

Level
Beginner
Body Area
upper
Type
pull
Required Equipment
Dumbbells
Dumbbells
Target Muscle Groups
Primary
Biceps
Secondary
Forearms

Setup

Kneel behind an exercise ball. Drape your upper arms over the ball, holding dumbbells with a supinated grip. Ensure your armpits are snug against the ball surface.

Instructions

1. Curl the dumbbells toward your shoulders.
2. Squeeze the biceps at the peak contraction for a second.
3. Lower the weights slowly to full extension.
4. Maintain a stationary torso.
5. Keep the ball stable with your body.

Common Mistakes

1. Lifting elbows off the ball.
2. Using momentum to swing.
3. Rounding the thoracic spine excessively.

Alternative Exercises

Zottman Curl
Beginner / Dumbbells / Biceps / pull
A unique arm exercise that combines a standard curl with a reverse curl. It targets the biceps on the way up and the forearms on the way down.
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Wrist Curl
Beginner / Barbell / Forearms / pull
A forearm-focused isolation exercise. It builds grip strength and muscle volume in the forearm flexors through controlled flexion.
View more

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