Dumbbell Preacher Curl Over Exercise Ball
A single-arm biceps curl done with the upper arm braced against an exercise ball to limit cheating and isolate the elbow flexors.
Secondary muscles
How to do it
- Sit tall on the exercise ball with both feet flat and spread for balance.
- Hold a dumbbell in one hand with your palm facing up and brace the back of your upper arm against the ball.
- Let the arm straighten almost fully so the dumbbell hangs below your elbow.
- Curl the dumbbell toward your shoulder without lifting your elbow off the ball.
- Squeeze your biceps at the top while keeping your wrist straight.
- Lower the dumbbell slowly until your arm is almost straight, then repeat and switch sides.
Form cues
- Keep elbow glued down
- Curl only at the elbow
- Keep wrist straight
- Lower under control
Common mistakes
- Elbow slides or lifts off the ball during the curl.
- Shoulder rolls forward to help raise the dumbbell.
- Wrist bends back or curls inward at the top.
- Body rocks on the ball to create momentum.
Breathing
Inhale as you lower the dumbbell and exhale as you curl it up.
