Dumbbell Preacher Curl Over Exercise Ball

Setup

1. 01Kneel behind a stability ball with a dumbbell in each hand.
2. 02Drape the chest slightly over the ball and rest the backs of the upper arms on it.
3. 03Turn the palms up and let the arms extend down the far side of the ball.
4. 04Brace the trunk so the ball does not roll during the set.

Execution

1. 01Curl the dumbbells up while the upper arms stay pressed into the ball.
2. 02Stop just short of vertical to keep tension on the biceps.
3. 03Squeeze at the top for a beat.
4. 04Lower slowly until the elbows are nearly straight.

Checkpoints

• -Upper arms stay in contact with the ball the entire set.
• -The ball stays still; no rolling to assist the curl.
• -Wrists stay neutral to slightly supinated, not bent back.
• -Torso stays quiet with no rocking.

Common mistakes

• -Pushing the chest into the ball to rock the weight up.
• -Letting the elbows slide off the ball at the top.
• -Using loads that force partial reps.
• -Losing balance by kneeling too far from the ball.