Dumbbell Preacher Curl over Exercise Ball
Perform dumbbell preacher curls using an exercise ball to stabilize your arms, intensely targeting the brachialis and biceps for peak arm development.
- Movement
- Isolation
- Force
- Pull
- Per set
- 1 min
- Rest
- 2 min
Free · iPhone only · Available on the App Store
Variations of Dumbbell Preacher Curl over Exercise Ball
Dumbbell Standing Preacher Curl
Upper Arms · Brachialis · Dumbbell
Dumbbell Seated Preacher Curl
Upper Arms · Brachialis · Dumbbell
Dumbbell Preacher Curl (Turned Torso)
Upper Arms · Brachialis · Dumbbell
Dumbbell Preacher Curl
Upper Arms · Brachialis · Dumbbell
Description
This exercise involves curling dumbbells while leaning on an exercise ball, isolating and strengthening the biceps.
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How to do Dumbbell Preacher Curl over Exercise Ball
- 01Setup
Place an exercise ball on the floor and kneel behind it, ensuring it is stable and won't roll during the exercise.
- 02Setup
Lean your torso over the ball, resting the back of your upper arm and elbow firmly on the top of the ball, with your arm fully extended downwards.
- 03Setup
Hold a dumbbell in one hand with an underhand grip (palm facing up), allowing your arm to hang straight down towards the floor, maintaining a slight bend in the elbow to protect the joint.
- 04
Exhale as you slowly curl the dumbbell upwards towards your shoulder, contracting your biceps and brachialis until the dumbbell is near your shoulder.
- 05
Inhale as you slowly lower the dumbbell back to the starting position with control, fully extending your arm to feel a stretch in the biceps.
Tips
- Maintain constant tension on the muscle by not fully locking out your elbow at the top or letting the weight completely relax at the bottom.
- Keep your upper arm and elbow firmly pressed into the exercise ball throughout the entire movement to maximize isolation of the targeted muscles.
- Focus on a strong peak contraction at the top of the curl, actively squeezing your biceps and brachialis before beginning the eccentric phase.
- Control the negative (lowering) portion of the movement for 2-3 seconds to enhance muscle growth and engagement in the brachialis and biceps.
Common mistakes
- Avoid swinging the dumbbell up using your back or shoulders; instead, keep your torso stable on the ball and curl solely with your arm muscles.
- Ensure your elbows remain anchored on the ball throughout the set to maintain isolation and prevent unwanted shoulder involvement.
- Make sure to fully extend your arm at the bottom to maximize the stretch on the biceps and fully contract at the top for complete range of motion.
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Get Ellim — FreeQuestions
What muscles does Dumbbell Preacher Curl over Exercise Ball work?
Dumbbell Preacher Curl over Exercise Ball primarily targets Brachialis. Secondary muscles include Biceps Brachii, Brachioradialis.
Is Dumbbell Preacher Curl over Exercise Ball good for beginners?
Dumbbell Preacher Curl over Exercise Ball is rated intermediate. Beginners can still attempt it with lighter weight and careful form, but it's best to master easier variations first.
What equipment do I need for Dumbbell Preacher Curl over Exercise Ball?
You need Dumbbell to perform Dumbbell Preacher Curl over Exercise Ball. If you don't have this equipment, look for variations that target the same muscles with what you have available.
What are the best tips for Dumbbell Preacher Curl over Exercise Ball?
Maintain constant tension on the muscle by not fully locking out your elbow at the top or letting the weight completely relax at the bottom. Keep your upper arm and elbow firmly pressed into the exercise ball throughout the entire movement to maximize isolation of the targeted muscles. Focus on a strong peak contraction at the top of the curl, actively squeezing your biceps and brachialis before beginning the eccentric phase. Control the negative (lowering) portion of the movement for 2-3 seconds to enhance muscle growth and engagement in the brachialis and biceps.
What are common mistakes when doing Dumbbell Preacher Curl over Exercise Ball?
Avoid swinging the dumbbell up using your back or shoulders; instead, keep your torso stable on the ball and curl solely with your arm muscles. Ensure your elbows remain anchored on the ball throughout the set to maintain isolation and prevent unwanted shoulder involvement. Make sure to fully extend your arm at the bottom to maximize the stretch on the biceps and fully contract at the top for complete range of motion.
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Free · iPhone only · Available on the App Store