Cable Overhead Curl on Exercise Ball

Setup

1. 01Set a pulley to about shoulder height or higher and attach a D-handle or use two handles on a dual stack.
2. 02Sit tall on a stability ball facing the stack with feet planted wide.
3. 03Raise the arm out toward the pulley at shoulder height with the palm up.
4. 04Brace the trunk so the ball stays still before the first rep.

Execution

1. 01Curl the handle toward the head while the upper arm stays parallel to the floor.
2. 02Squeeze the biceps hard when the hand nears the ear.
3. 03Extend the arm slowly back toward the pulley without dropping the elbow.
4. 04Keep the ball motionless; repeat, then switch sides if working one arm.

Checkpoints

• -Upper arm stays elevated at shoulder height for every rep.
• -Hips and ball stay still; no rocking to assist.
• -Peak contraction is held briefly on each rep.
• -Posture stays tall with the core braced on the ball.

Common mistakes

• -Letting the elbow sag as the set progresses.
• -Rolling the ball backward to cheat the curl.
• -Using momentum instead of a strict squeeze.
• -Loading so heavy the shoulder takes over.