Form cues
- Keep elbow glued down
- Curl only at the elbow
- Keep wrist straight
- Lower under control
Exercise
Dumbbell Preacher Curl Over Exercise Ball
Upper arms, dumbbell
A single-arm biceps curl done with the upper arm braced against an exercise ball to limit cheating and isolate the elbow flexors.
Target: biceps. Also works: forearms.
Steps
- 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.
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.
In the app, search for Dumbbell Preacher Curl Over Exercise Ball and add it to a workout.