Exercise Ball Dumbbell Preacher over Curl
Build bigger biceps with this unique curl! The exercise ball adds instability, intensifying your bicep workout.
Required Equipment
Muscle Groups
Primary
Secondary
Instructions
1. Select an appropriate weight for your dumbbells and have an exercise ball ready.
2. Kneel down with an exercise ball in front of you. Lean forward and rest your chest and upper arms on the ball, keeping your arms shoulder-width apart.
3. Hold a dumbbell in each hand with palms facing upwards. This will be your starting position.
4. Perform the curl by flexing the elbows and curling the dumbbells towards your shoulders. Ensure that only your forearms move and the upper arms and chest remain stationary on the ball.
5. Squeeze your biceps at the top of the curl for a second, maintaining control of the dumbbells.
6. Slowly lower the weights back to the starting position, fully extending your arms and feeling a stretch in your biceps.
7. Repeat for the desired number of repetitions.
8. It is important to keep your movements controlled throughout the exercise to maximize bicep engagement and minimize momentum.
Make sure to keep your back straight and maintain a neutral spine to avoid any lower back strain. Adjust the weight of the dumbbells according to your fitness level and goals, remembering to focus on form over the amount of weight lifted for safety and efficacy.
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